Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Dumbbell Squat
|
4x8 reps • 45s |
rest: 45s
|
||
Dumbbell Fly
|
4x8 reps • 45s |
rest: 45s
|
||
Dumbbell Bent-Over Row
|
4x8 reps • 45s |
rest: 45s
|
||
Dip
|
4x8 reps • 45s |
rest: 45s
|
||
Dumbbell Shoulder Shrug
|
4x8 reps • 45s |
rest: 45s
|
||
Pull-Up
|
4x8 reps • 45s |
rest: 45s
|
||
Dumbbell Lateral Raise
|
4x10 reps • 45s |
rest: 45s
|
||
Dumbbell Deadlift
|
4x8 reps • 45s |
rest: 45s
|
||
Dumbbell Bench Press (Palms in)
|
4x8 reps • 45s |
rest: 45s
|
||
Dumbbell Incline Bench Row
|
4x8 reps • 45s |
rest: 45s
|
||
Plank
|
4x8 reps • 85s |
rest: 45s
|
||
Back Hyperextension
|
4x8 reps • 45s |
rest: 45s
|
Dumbbell Shoulder Press
|
4x12 reps |
rest: 45s
|
||
Dip
|
4x8 reps |
rest: 45s
|
||
Pull-Up
|
4x8 reps |
rest: 45s
|
||
Dumbbell Fly
|
4x8 reps |
rest: 45s
|
||
Dumbbell Lateral Raise
|
4x8 reps |
rest: 45s
|
||
Band Cross-Over
|
4x8 reps |
rest: 45s
|
||
Dumbbell Press (Close Grip)
|
4x8 reps |
rest: 60s
|
||
Cable Leg Kickback
|
4x8 reps |
rest: 45s
|
||
Dumbbell Rear Delt Row
|
4x15 reps |
rest: 45s
|
||
Dumbbell Seated Tricep Press
|
4x8 reps |
rest: 45s
|
||
Prisoner Squat
|
4x8 reps |
rest: 45s
|
||
Dumbbell Bent-Over Row
|
4x8 reps |
rest: 45s
|
Dumbbell Shoulder Shrug
|
4x18 reps |
rest: 45s
|
||
Pull-Up
|
4x8 reps |
rest: 45s
|
||
Dumbbell Tricep Extension (Supine)
|
4x8 reps |
rest: 45s
|
||
Dumbbell Bicep Curl (Reverse Grip)
|
4x8 reps |
rest: 45s
|
||
Dumbbell Press (Close Grip)
|
4x8 reps |
rest: 45s
|
||
Dumbbell Upright Row
|
4x8 reps |
rest: 45s
|
||
Dumbbell Bicep Curl
|
4x8 reps |
rest: 45s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 45s
|
Dumbbell Incline Fly
|
4x15 reps |
rest: 30s
|
||
Barbell Tricep Extension (Supine)
|
4x15 reps |
rest: 30s
|
||
Barbell Reverse Curl
|
4x15 reps |
rest: 30s
|
||
Dumbbell Shoulder Press
|
4x15 reps |
rest: 30s
|
||
Barbell Bench Press (Close Grip)
|
4x15 reps |
rest: 30s
|
||
Barbell Upright Row
|
4x15 reps |
rest: 30s
|
||
Barbell Curl
|
4x15 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 30s
|
Dumbbell Squat
|
4x8 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
||
Push-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Sit-Up
|
3x8 reps |
rest: 60s
|
Dumbbell Bent-Over Row
|
4x8 reps |
rest: 30s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
4x8 reps |
rest: 30s
|
||
Dumbbell Bench Press
|
4x8 reps |
rest: 30s
|
||
Dumbbell Pullover
|
4x8 reps |
rest: 30s
|
||
Dumbbell Fly
|
4x8 reps |
rest: 30s
|
||
Dumbbell Concentration Curl
|
8x8 reps |
rest: 15s
|
||
Dumbbell Alternating Seated Curl
|
4x8 reps |
rest: 30s
|
||
Dumbbell Seated Tricep Press
|
4x8 reps |
rest: 30s
|
||
Dumbbell Seated Shoulder Press
|
4x8 reps |
rest: 30s
|
||
Dumbbell Tricep Extension (Supine)
|
4x8 reps |
rest: 30s
|
||
Dumbbell Shoulder Shrug
|
4x8 reps |
rest: 30s
|
Push-Up
|
5x8 reps |
rest: 60s
|
Barbell Squat
|
4x12 reps |
rest: 30s
|
||
Barbell Incline Bench Press
|
4x9 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x12 reps |
rest: 30s
|
||
Dip
|
4x10 reps |
rest: 30s
|
||
Machine Leg Extension
|
4x12 reps |
rest: 30s
|
||
Pull-Up
|
4x8 reps |
rest: 35s
|
||
Barbell Military Press
|
4x10 reps |
rest: 30s
|
||
Barbell Bent-Over Row
|
4x11 reps |
rest: 30s
|
||
Machine Leg Curl (Prone)
|
4x10 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 30s
|
Pull-Up
|
5x8 reps |
rest: 60s
|