Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Mixture of hypertrophy / strength split.
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
5x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 60s
|
||
Smith Machine Bent-Over Row
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
5x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
3x8 reps |
rest: 60s
|
Barbell Ab Rollout (Kneeling)
|
3x8 reps |
rest: 60s
|
||
Weight Plate Russian Twist
|
3x8 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
||
3x8 reps |
rest: 60s
|
|||
5x8 reps |
rest: 60s
|
Machine Incline Chest Press
|
4x8 reps |
rest: 60s
|
||
Leverage Decline Chest Press
|
4x8 reps |
rest: 60s
|
||
Cable Seated Row
|
4x8 reps |
rest: 60s
|
||
Weighted Pull-Up
|
3x8 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x8 reps |
rest: 60s
|
Barbell Front Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Kettlebell One-Arm Swing
|
3x8 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
3x8 reps |
rest: 60s
|
|||
3x8 reps |
rest: 60s
|
|||
3x8 reps |
rest: 60s
|
|||
Cable Kneeling Crunch
|
4x8 reps |
rest: 60s
|
||
Cable Russian Twist (Stability Ball)
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|