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Custom built routine used by me
Elliptical Training
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1x1 reps |
rest: 5s
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Barbell Deep Squat
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7x7 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x7 reps |
rest: 60s
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Machine Calf Raise
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4x7 reps |
rest: 60s
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Calf Press On Leg Press
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3x7 reps |
rest: 60s
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Cable Kneeling Crunch
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2x10 reps |
rest: 60s
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Reverse Crunch
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2x10 reps |
rest: 60s
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Elliptical Training
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1x1 reps |
rest: 60s
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Elliptical Training
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1x1 reps |
rest: 5s
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Barbell Bench Press
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2x7 reps |
rest: 60s
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Dumbbell Incline Bench Press
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2x7 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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2x7 reps |
rest: 60s
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Machine Assisted Dip
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2x7 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x15 reps |
rest: 60s
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Cable Shoulder Extension
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2x7 reps |
rest: 60s
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EZ Bar Tricep Extension
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1x7 reps |
rest: 60s
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Reverse Crunch
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2x15 reps |
rest: 60s
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Machine Ab Crunch
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1x15 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 30s
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Elliptical Training
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1x1 reps |
rest: 5s
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Barbell Deadlift
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5x15 reps |
rest: 60s
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Decline Bench Weighted Twist
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2x15 reps |
rest: 60s
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Cable Kneeling Crunch
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1x15 reps |
rest: 60s
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Machine Assisted Chin-Up
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2x7 reps |
rest: 60s
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Cable Seated Row
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2x7 reps |
rest: 60s
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Barbell Shrug
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2x15 reps |
rest: 60s
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Barbell Curl
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2x7 reps |
rest: 60s
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Dumbbell Seated Curl
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1x7 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl
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1x15 reps |
rest: 60s
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Elliptical Training
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1x1 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 60s
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