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Pick eight you can do for 15-20 reps
Treadmill Running
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1x8 reps • 600s |
rest: 0s
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Smith Machine Bench Press
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3x15 reps |
rest: 45s
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Machine Ab Crunch
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3x8 reps |
rest: 20s
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Cable Lower Chest Raise
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3x8 reps |
rest: 45s
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Hanging Leg Raise
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3x8 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 45s
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Machine Ab Crunch
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3x8 reps |
rest: 20s
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Elliptical Training
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1x8 reps • 1200s |
rest: 0s
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Treadmill Running
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1x8 reps • 600s |
rest: 0s
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Barbell Deadlift
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5x10 reps |
rest: 45s
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Machine Ab Crunch
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3x10 reps |
rest: 20s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 45s
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Dual Cable Triceps Extension
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3x8 reps |
rest: 0s
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Machine Ab Crunch
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3x8 reps |
rest: 20s
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Cable Seated Row
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3x8 reps |
rest: 45s
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Hanging Knee Raise
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3x8 reps |
rest: 45s
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Pull-Up
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3x8 reps |
rest: 45s
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Elliptical Training
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1x8 reps • 1200s |
rest: 0s
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Stationary Bike
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1x8 reps • 600s |
rest: 0s
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Smith Machine Squat
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5x15 reps |
rest: 45s
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Machine Ab Crunch
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3x15 reps |
rest: 20s
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Machine Leg Extension
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3x15 reps |
rest: 45s
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Machine Ab Crunch
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3x15 reps |
rest: 20s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 45s
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Hanging Leg Raise
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3x8 reps |
rest: 30s
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Machine Hip Abduction
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3x15 reps |
rest: 45s
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Elliptical Training
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1x8 reps • 900s |
rest: 0s
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Treadmill Running
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1x8 reps • 600s |
rest: 0s
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EZ Bar Curl
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3x15 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 45s
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Machine Ab Crunch
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3x15 reps |
rest: 30s
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Cable Bicep Curl
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3x15 reps |
rest: 45s
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Hanging Leg Raise
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3x8 reps |
rest: 30s
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Dumbbell Wrist Curl (Palms Up)
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3x15 reps |
rest: 45s
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Machine Ab Crunch
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3x15 reps |
rest: 20s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 45s
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Dip
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3x5 reps |
rest: 45s
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Elliptical Training
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1x8 reps • 900s |
rest: 0s
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Treadmill Running
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1x8 reps • 600s |
rest: 0s
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Barbell Military Press
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3x8 reps |
rest: 45s
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Hanging Leg Raise
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3x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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Cable Upright Row
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3x8 reps |
rest: 45s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 45s
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Elliptical Training
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1x8 reps • 900s |
rest: 200s
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Treadmill Running
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1x8 reps • 600s |
rest: 0s
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Barbell Standing Calf Raise
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5x10 reps |
rest: 45s
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Hanging Leg Raise
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3x8 reps |
rest: 30s
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Machine Calf Press
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3x8 reps |
rest: 45s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x8 reps |
rest: 45s
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Elliptical Training
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1x8 reps • 900s |
rest: 200s
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