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Rowing
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0x0 reps |
rest: 10s
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Dumbbell Incline Bench Press
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4x15 reps |
rest: 45s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 45s
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Barbell Bench Press
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4x15 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 45s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x15 reps |
rest: 45s
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Cable Reverse Curl
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3x12 reps |
rest: 45s
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Hanging Knee Raise
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4x20 reps |
rest: 45s
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Back Hyperextension
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4x15 reps |
rest: 45s
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Cable Kneeling Crunch
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4x20 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x30 reps |
rest: 45s
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Aerobics
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0x0 reps |
rest: 15s
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Rowing
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0x0 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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4x15 reps |
rest: 45s
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Dumbbell Alternating Seated Curl
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4x30 reps |
rest: 45s
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EZ Bar Bent-Over Row (Reverse Grip)
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3x12 reps |
rest: 45s
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Cable Rope Hammer Curl
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3x12 reps |
rest: 45s
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Dumbbell Fly
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3x15 reps |
rest: 45s
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Cable Tricep Kickback
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3x15 reps |
rest: 45s
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Stability Ball Cable Fly
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3x12 reps |
rest: 45s
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Bench Dip
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3x12 reps |
rest: 45s
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Decline Bench Leg Raise with Hip Thrust
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4x20 reps |
rest: 45s
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Machine Hip Adduction
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4x15 reps |
rest: 45s
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Weight Plate Russian Twist
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4x30 reps |
rest: 45s
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Machine Hip Abduction
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4x15 reps |
rest: 45s
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Aerobics
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0x0 reps |
rest: 15s
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Running
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0x0 reps |
rest: 10s
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Barbell Deep Squat
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4x15 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x15 reps |
rest: 45s
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Barbell Single-Leg Squat
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3x12 reps |
rest: 45s
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Dumbbell Alternating Reverse Fly (Prone)
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3x12 reps |
rest: 45s
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Machine Leg Press
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4x15 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 45s
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Machine Leg Extension
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3x12 reps |
rest: 45s
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Kettlebell Thruster
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3x12 reps |
rest: 45s
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Machine Seated Calf Raise
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4x20 reps |
rest: 45s
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Kettlebell Advanced Windmill
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4x25 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 45s
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Stability Ball Pull-In
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4x15 reps |
rest: 45s
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Running
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0x0 reps |
rest: 10s
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Barbell Incline Bench Press
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4x12 reps |
rest: 45s
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Kettlebell Single-Leg Deadlift
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4x24 reps |
rest: 45s
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Barbell Bent-Over Row
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4x12 reps |
rest: 45s
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Barbell Hip Thrust
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4x15 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 45s
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Glute Kickback
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3x12 reps |
rest: 45s
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Cable Reverse Curl
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3x15 reps |
rest: 45s
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Cable Hip Abduction
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3x15 reps |
rest: 45s
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Stability Ball Weight Plate Pullover
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3x15 reps |
rest: 45s
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Kettlebell Goblet Squat
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3x20 reps |
rest: 45s
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