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This is a strict train to failure, go heavy and train hard, when you reach failure push a few more partial reps to really push the muscles
Cable Tricep Pushdown (V-Bar)
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4x12 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 120s
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Dumbbell Alternating Hammer Curl
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2x15 reps |
rest: 120s
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Preacher Curl Machine
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3x12 reps |
rest: 120s
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EZ Bar Curl
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3x12 reps |
rest: 120s
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Dumbbell One-Arm Preacher Curl
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3x12 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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2x12 reps |
rest: 120s
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Machine Seated Row
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2x12 reps |
rest: 120s
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T Bar Row
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2x12 reps |
rest: 120s
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Cable One-Arm Row
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2x12 reps |
rest: 120s
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Cable Pulldown (Underhand)
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2x12 reps |
rest: 120s
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Machine Deltoid Raise
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2x12 reps |
rest: 120s
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Cable Rope Face Pull
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2x12 reps |
rest: 120s
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Machine Reverse Fly
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2x12 reps |
rest: 120s
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Dumbbell Hamstring Curl
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4x12 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 120s
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Barbell Squat
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4x12 reps |
rest: 120s
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Machine Leg Extension
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4x12 reps |
rest: 120s
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Machine Fly
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3x12 reps |
rest: 60s
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Machine Shoulder Press
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3x12 reps |
rest: 60s
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Machine Incline Chest Press
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3x12 reps |
rest: 60s
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Cable Straight Arm Crossover
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3x12 reps |
rest: 60s
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Cable Lower Chest Raise
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3x12 reps |
rest: 60s
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Cable Lateral Raise
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3x12 reps |
rest: 60s
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