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A good maintenance routine from frank Zane
Cable Lat Pulldown (Wide Grip)
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1x12 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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1x10 reps |
rest: 75s
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Dumbbell Bent-Over Raise
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1x12 reps |
rest: 75s
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Dumbbell Bent-Over Raise
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1x10 reps |
rest: 75s
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Cable Seated Row
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1x12 reps |
rest: 75s
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Cable Seated Row
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1x10 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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1x12 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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1x10 reps |
rest: 75s
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Dumbbell One-Arm Row
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1x12 reps |
rest: 75s
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Dumbbell One-Arm Row
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1x10 reps |
rest: 75s
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Cable Kneeling Crunch
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2x30 reps |
rest: 75s
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Dumbbell Spider Curl
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1x12 reps |
rest: 75s
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Dumbbell Spider Curl
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1x10 reps |
rest: 75s
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Dumbbell Concentration Curl
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1x12 reps |
rest: 75s
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Dumbbell Concentration Curl
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1x10 reps |
rest: 75s
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Dumbbell Incline Curl
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1x12 reps |
rest: 75s
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Dumbbell Incline Curl
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1x10 reps |
rest: 75s
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Barbell Curl
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1x12 reps |
rest: 75s
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Barbell Curl
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1x10 reps |
rest: 75s
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Barbell Reverse Curl
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1x12 reps |
rest: 75s
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Barbell Reverse Curl
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1x10 reps |
rest: 75s
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Parallel Bar Hip Raise
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2x30 reps |
rest: 75s
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Machine Ab Crunch
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2x30 reps |
rest: 75s
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Machine Leg Extension
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1x12 reps |
rest: 60s
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Machine Leg Extension
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1x10 reps |
rest: 60s
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Machine Seated Leg Curl
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1x12 reps |
rest: 60s
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Machine Seated Leg Curl
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1x10 reps |
rest: 60s
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Smith Machine Squat
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1x12 reps |
rest: 60s
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Smith Machine Squat
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1x10 reps |
rest: 60s
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Machine Leg Press
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1x12 reps |
rest: 60s
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Machine Leg Press
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1x10 reps |
rest: 60s
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Machine Hip Adduction
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2x10 reps |
rest: 60s
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Machine Hip Abduction
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2x10 reps |
rest: 60s
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Machine Calf Raise
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2x15 reps |
rest: 75s
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Machine Seated Calf Raise
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2x15 reps |
rest: 75s
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Calf Press On Leg Press
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2x15 reps |
rest: 75s
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Glute Kickback
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2x10 reps |
rest: 75s
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Leg Raise
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2x30 reps |
rest: 75s
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Machine Ab Crunch
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2x30 reps |
rest: 75s
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Walking
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1x10 reps |
rest: 10s
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Stationary Bike
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1x10 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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1x12 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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1x10 reps |
rest: 75s
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Dumbbell Bent-Over Raise
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1x12 reps |
rest: 75s
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Dumbbell Bent-Over Raise
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1x10 reps |
rest: 75s
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Cable Seated Row
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1x12 reps |
rest: 75s
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Cable Seated Row
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1x10 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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1x12 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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1x10 reps |
rest: 75s
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Dumbbell One-Arm Row
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1x12 reps |
rest: 75s
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Dumbbell One-Arm Row
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1x10 reps |
rest: 75s
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Cable Kneeling Crunch
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2x30 reps |
rest: 75s
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Dumbbell Spider Curl
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1x12 reps |
rest: 75s
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Dumbbell Spider Curl
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1x10 reps |
rest: 75s
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Dumbbell Concentration Curl
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1x12 reps |
rest: 75s
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Dumbbell Concentration Curl
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1x10 reps |
rest: 75s
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Dumbbell Incline Curl
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1x12 reps |
rest: 75s
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Dumbbell Incline Curl
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1x10 reps |
rest: 75s
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Barbell Curl
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1x12 reps |
rest: 75s
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Barbell Curl
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1x10 reps |
rest: 75s
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Barbell Reverse Curl
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1x12 reps |
rest: 75s
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Barbell Reverse Curl
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1x10 reps |
rest: 75s
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Parallel Bar Hip Raise
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2x30 reps |
rest: 75s
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Machine Ab Crunch
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2x30 reps |
rest: 75s
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Machine Leg Extension
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1x12 reps |
rest: 60s
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Machine Leg Extension
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1x10 reps |
rest: 60s
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Machine Seated Leg Curl
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1x12 reps |
rest: 60s
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Machine Seated Leg Curl
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1x10 reps |
rest: 60s
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Smith Machine Squat
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1x12 reps |
rest: 60s
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Smith Machine Squat
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1x10 reps |
rest: 60s
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Machine Leg Press
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1x12 reps |
rest: 60s
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Machine Leg Press
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1x10 reps |
rest: 60s
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Machine Hip Adduction
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2x10 reps |
rest: 60s
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Machine Hip Abduction
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2x10 reps |
rest: 60s
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Machine Calf Raise
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2x15 reps |
rest: 75s
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Machine Seated Calf Raise
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2x15 reps |
rest: 75s
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Calf Press On Leg Press
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2x15 reps |
rest: 75s
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Glute Kickback
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2x10 reps |
rest: 75s
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Leg Raise
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2x30 reps |
rest: 75s
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Machine Ab Crunch
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2x30 reps |
rest: 75s
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Walking
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1x10 reps |
rest: 10s
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Stationary Bike
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1x10 reps |
rest: 10s
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