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Step Machine
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1x0 reps |
rest: 15s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 40s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 40s
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Cable Seated Row
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3x10 reps |
rest: 40s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 40s
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Cable Shoulder Extension
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3x10 reps |
rest: 40s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 40s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 40s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 40s
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Back Hyperextension
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3x10 reps |
rest: 40s
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Machine Seated Row
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3x10 reps |
rest: 40s
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Step Machine
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1x0 reps |
rest: 15s
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Machine Fly
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4x8 reps |
rest: 40s
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Barbell Bench Press
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4x8 reps |
rest: 40s
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Barbell Incline Bench Press
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4x8 reps |
rest: 40s
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Dumbbell Bench Press
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4x8 reps |
rest: 40s
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Dumbbell Fly
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4x8 reps |
rest: 40s
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Cable Cross-Over
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4x8 reps |
rest: 40s
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EZ Bar Preacher Curl (Close Grip)
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4x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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4x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 40s
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Step Machine
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1x0 reps |
rest: 15s
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Barbell Military Press
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4x8 reps |
rest: 40s
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Machine Shoulder Press
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3x10 reps |
rest: 40s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 40s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 40s
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Cable Deltoid Raise
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3x10 reps |
rest: 40s
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Decline Crunch
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3x10 reps |
rest: 40s
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Cable Kneeling Crunch
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3x10 reps |
rest: 40s
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Barbell Hip Thrust
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3x10 reps |
rest: 40s
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Glute Kickback
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3x10 reps |
rest: 40s
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Step Machine
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1x0 reps |
rest: 15s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Barbell Deadlift
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6x6 reps |
rest: 60s
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Barbell Bent-Over Row
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5x5 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x5 reps |
rest: 60s
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Cable Seated Row
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5x5 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x5 reps |
rest: 60s
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Cable Shoulder Extension
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5x5 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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5x5 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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5x5 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x5 reps |
rest: 60s
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Back Hyperextension
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5x5 reps |
rest: 60s
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Machine Seated Row
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5x5 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Machine Fly
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6x6 reps |
rest: 60s
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Barbell Bench Press
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6x6 reps |
rest: 60s
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Barbell Incline Bench Press
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6x6 reps |
rest: 60s
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Dumbbell Bench Press
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6x6 reps |
rest: 60s
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Dumbbell Fly
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6x6 reps |
rest: 60s
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Cable Cross-Over
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6x6 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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6x6 reps |
rest: 60s
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Dumbbell Concentration Curl
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6x6 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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6x6 reps |
rest: 60s
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Dumbbell Bicep Curl
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5x5 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Barbell Military Press
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6x6 reps |
rest: 60s
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Machine Shoulder Press
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5x5 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x5 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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5x5 reps |
rest: 60s
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Cable Deltoid Raise
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5x5 reps |
rest: 60s
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Decline Crunch
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5x5 reps |
rest: 60s
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Cable Kneeling Crunch
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5x5 reps |
rest: 60s
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Barbell Hip Thrust
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5x5 reps |
rest: 60s
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Glute Kickback
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5x5 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Machine Leg Press
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5x5 reps |
rest: 60s
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Calf Press On Leg Press
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5x5 reps |
rest: 60s
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Machine Leg Extension
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5x5 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x5 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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5x5 reps |
rest: 60s
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Dumbbell Lunge
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5x5 reps |
rest: 60s
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