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Barbell Bench Press
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2x11 reps |
rest: 120s
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Barbell Incline Bench Press
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2x11 reps |
rest: 120s
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Machine Fly
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2x11 reps |
rest: 120s
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Barbell Shoulder Press
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2x11 reps |
rest: 120s
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Dumbbell Lateral Raise
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2x11 reps |
rest: 120s
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Machine Ab Crunch
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2x11 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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2x11 reps |
rest: 120s
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Cable Seated Row
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2x11 reps |
rest: 120s
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Barbell Shrug
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2x11 reps |
rest: 120s
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Barbell Deadlift
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2x6 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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2x11 reps |
rest: 120s
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Cable Shoulder Extension
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2x11 reps |
rest: 120s
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Machine Dip
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2x11 reps |
rest: 120s
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Barbell Squat
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2x11 reps |
rest: 120s
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Machine Leg Extension
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2x11 reps |
rest: 120s
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Machine Seated Leg Curl
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2x11 reps |
rest: 120s
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Machine Seated Calf Raise
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2x11 reps |
rest: 120s
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Machine Calf Raise
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2x11 reps |
rest: 120s
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Barbell Preacher Curl
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2x11 reps |
rest: 120s
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Dumbbell Incline Curl
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2x11 reps |
rest: 120s
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Dumbbell Hammer Curl (Cross Body)
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2x11 reps |
rest: 120s
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Barbell Reverse Curl
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2x11 reps |
rest: 120s
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Barbell Kneeling Wrist Curl (Palms Up)
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2x11 reps |
rest: 120s
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Barbell Bench Press
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3x7 reps |
rest: 90s
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Barbell Incline Bench Press
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3x7 reps |
rest: 90s
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Dumbbell Fly
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3x7 reps |
rest: 90s
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Smith Machine Shoulder Press
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3x7 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x7 reps |
rest: 90s
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Machine Ab Crunch
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3x25 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x7 reps |
rest: 90s
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Cable Seated Row
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3x7 reps |
rest: 90s
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Barbell Shrug
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3x7 reps |
rest: 90s
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Barbell Deadlift
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3x7 reps |
rest: 90s
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Cable Rope Overhead Tricep Extension
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3x7 reps |
rest: 90s
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Cable Shoulder Extension
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3x7 reps |
rest: 90s
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Barbell Bulgarian Split Squat
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3x7 reps |
rest: 90s
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Machine Leg Extension
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3x7 reps |
rest: 90s
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Machine Seated Leg Curl
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3x7 reps |
rest: 90s
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Machine Calf Raise
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3x7 reps |
rest: 90s
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Machine Seated Calf Raise
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3x7 reps |
rest: 90s
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Barbell Preacher Curl
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3x7 reps |
rest: 90s
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Dumbbell Incline Curl
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3x7 reps |
rest: 90s
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Dumbbell Hammer Curl (Cross Body)
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3x7 reps |
rest: 90s
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Barbell Reverse Curl
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3x7 reps |
rest: 0s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x7 reps |
rest: 90s
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Barbell Bench Press
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4x11 reps |
rest: 60s
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Barbell Incline Bench Press
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4x11 reps |
rest: 60s
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Dumbbell Fly
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4x11 reps |
rest: 60s
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Barbell Shoulder Press
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4x11 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x11 reps |
rest: 60s
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Machine Ab Crunch
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4x25 reps |
rest: 60s
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Weighted Pull-Up
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4x11 reps |
rest: 60s
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Cable Seated Row
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4x11 reps |
rest: 60s
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Barbell Shrug
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4x11 reps |
rest: 60s
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Barbell Deadlift
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4x11 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x11 reps |
rest: 60s
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Cable Shoulder Extension
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4x11 reps |
rest: 60s
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Barbell Squat
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4x11 reps |
rest: 60s
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Machine Leg Press
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4x11 reps |
rest: 60s
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Machine Seated Leg Curl
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4x11 reps |
rest: 60s
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Machine Seated Calf Raise
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4x25 reps |
rest: 60s
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Preacher Curl Machine
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4x11 reps |
rest: 60s
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Barbell Curl
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4x11 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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4x25 reps |
rest: 60s
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Barbell Bench Press
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5x7 reps |
rest: 60s
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Barbell Incline Bench Press
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5x7 reps |
rest: 60s
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Dumbbell Fly
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5x7 reps |
rest: 60s
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Barbell Shoulder Press
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5x7 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x7 reps |
rest: 60s
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Machine Ab Crunch
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5x25 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x7 reps |
rest: 60s
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Cable Seated Row
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5x7 reps |
rest: 60s
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Barbell Shrug
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5x7 reps |
rest: 60s
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Barbell Deadlift
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5x7 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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5x7 reps |
rest: 60s
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Cable Shoulder Extension
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5x7 reps |
rest: 60s
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Barbell Squat
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5x7 reps |
rest: 60s
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Machine Leg Press
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5x7 reps |
rest: 60s
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Machine Seated Leg Curl
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5x7 reps |
rest: 60s
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Machine Seated Calf Raise
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5x25 reps |
rest: 60s
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Preacher Curl Machine
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5x7 reps |
rest: 60s
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Barbell Curl
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5x7 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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5x25 reps |
rest: 60s
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