Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Dumbbell Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Reverse Fly (Prone)
|
3x12 reps |
rest: 60s
|
||
Push-Up
|
3x15 reps |
rest: 60s
|
||
Machine Inverted Row
|
3x15 reps |
rest: 60s
|
Dumbbell Squat
|
4x10 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Stability Ball Crunch
|
3x10 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x10 reps |
rest: 60s
|
||
Plank
|
3x10 reps |
rest: 60s
|
Cable Pulldown Bicep Curl
|
4x10 reps |
rest: 60s
|
||
Dip
|
4x10 reps |
rest: 60s
|
||
Cable Bicep Curl
|
3x12 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x15 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x15 reps |
rest: 60s
|
Dumbbell Bench Press
|
5x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
5x8 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x10 reps |
rest: 60s
|
||
Dumbbell Reverse Fly (Prone)
|
4x10 reps |
rest: 60s
|
||
Push-Up
|
4x12 reps |
rest: 60s
|
||
Machine Inverted Row
|
4x12 reps |
rest: 60s
|
Dumbbell Squat
|
5x8 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
5x8 reps |
rest: 60s
|
||
Dumbbell Lunge
|
4x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 60s
|
||
Crunch
|
4x12 reps |
rest: 60s
|
||
Plank
|
4x8 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x10 reps |
rest: 60s
|
Cable Pulldown Bicep Curl
|
5x8 reps |
rest: 60s
|
||
Dip
|
5x8 reps |
rest: 60s
|
||
Cable Bicep Curl
|
4x10 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x10 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
4x12 reps |
rest: 60s
|
Barbell Bench Press
|
5x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
5x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press (Hammer Grip)
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Row (Reverse Grip)
|
4x10 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x12 reps |
rest: 60s
|
Barbell Squat
|
5x10 reps |
rest: 60s
|
||
Barbell Push Press
|
5x10 reps |
rest: 60s
|
||
Barbell Calf Raise
|
4x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x12 reps |
rest: 60s
|
||
Hanging Knee Raise
|
4x12 reps |
rest: 60s
|
||
EZ Bar Bent-Over Row (Reverse Grip)
|
4x12 reps |
rest: 60s
|
Barbell Bench Press (Close Grip)
|
5x8 reps |
rest: 60s
|
||
Pull-Up (Hammer Grip)
|
5x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
4x10 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
4x10 reps |
rest: 60s
|
||
Cable Rope Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x12 reps |
rest: 60s
|
Barbell Bench Press
|
5x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
5x10 reps |
rest: 60s
|
||
Dumbbell Incline Hammer Press (Stability Ball)
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Row (Reverse Grip)
|
4x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x15 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x15 reps |
rest: 60s
|
Barbell Squat
|
5x10 reps |
rest: 60s
|
||
Barbell Push Press
|
5x10 reps |
rest: 60s
|
||
Barbell Calf Raise
|
4x15 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 60s
|
||
Hanging Knee Raise
|
4x15 reps |
rest: 60s
|
||
Barbell Shrug
|
4x15 reps |
rest: 60s
|
Barbell Bench Press (Close Grip)
|
5x10 reps |
rest: 60s
|
||
Pull-Up (Hammer Grip)
|
5x10 reps |
rest: 60s
|
||
EZ Bar Curl
|
4x12 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
4x12 reps |
rest: 60s
|
||
Cable Rope Hammer Curl
|
4x15 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x15 reps |
rest: 60s
|
Barbell Incline Bench Press
|
5x10 reps |
rest: 60s
|
||
Pull-Up
|
5x10 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Pullover
|
4x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 60s
|
||
Cable Reverse Fly
|
4x12 reps |
rest: 60s
|
Barbell Military Press
|
5x10 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
|
5x10 reps |
rest: 60s
|
||
Barbell Squat
|
5x10 reps |
rest: 60s
|
||
Dumbbell Hamstring Curl
|
5x12 reps |
rest: 60s
|
||
Leg Raise
|
4x12 reps |
rest: 60s
|
||
Stability Ball Crunch
|
4x12 reps |
rest: 60s
|
Chin-Up
|
5x10 reps |
rest: 60s
|
||
Dip
|
5x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x12 reps |
rest: 60s
|
||
EZ Bar Tricep Extension (Close Grip)
|
4x12 reps |
rest: 60s
|
||
Dumbbell Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
4x12 reps |
rest: 60s
|
Barbell Incline Bench Press
|
5x12 reps |
rest: 60s
|
||
Pull-Up
|
5x12 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x15 reps |
rest: 60s
|
||
Dumbbell Pullover
|
4x15 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x15 reps |
rest: 60s
|
||
Cable Reverse Fly
|
4x15 reps |
rest: 60s
|