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Dumbbell Bent-Over Reverse Fly
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2x20 reps |
rest: 40s
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Smith Machine Shoulder Press
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1x20 reps |
rest: 60s
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Smith Machine Shoulder Press
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1x12 reps |
rest: 60s
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Smith Machine Shoulder Press
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1x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 40s
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Dumbbell Shoulder Shrug
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1x20 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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1x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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1x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x8 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 20s
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Machine Leg Extension
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2x20 reps |
rest: 40s
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Machine Leg Press
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1x20 reps |
rest: 60s
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Machine Leg Press
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1x15 reps |
rest: 60s
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Machine Leg Press
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2x12 reps |
rest: 60s
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Smith Machine Squat
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1x20 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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2x10 reps |
rest: 60s
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Machine Seated Leg Curl
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1x20 reps |
rest: 40s
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Machine Seated Leg Curl
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1x15 reps |
rest: 40s
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Machine Seated Leg Curl
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1x12 reps |
rest: 40s
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Machine Seated Leg Curl
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1x10 reps |
rest: 40s
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Machine Seated Leg Curl
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1x8 reps |
rest: 40s
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Machine Calf Raise
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4x20 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 20s
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Cable Lat Pulldown (Wide Grip)
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2x20 reps |
rest: 40s
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Smith Machine Bent-Over Row
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1x20 reps |
rest: 60s
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Smith Machine Bent-Over Row
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1x12 reps |
rest: 60s
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Smith Machine Bent-Over Row
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1x10 reps |
rest: 60s
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Smith Machine Bent-Over Row
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1x8 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 40s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 40s
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Elliptical Training
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0x0 reps |
rest: 20s
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Dumbbell Fly
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2x20 reps |
rest: 40s
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Dumbbell Incline Bench Press
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1x20 reps |
rest: 60s
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Dumbbell Incline Bench Press
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1x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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1x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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1x8 reps |
rest: 60s
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Dumbbell Bench Press
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1x20 reps |
rest: 40s
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Dumbbell Bench Press
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1x12 reps |
rest: 40s
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Dumbbell Bench Press
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1x10 reps |
rest: 40s
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Dumbbell Bench Press
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1x8 reps |
rest: 40s
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EZ Bar Tricep Extension
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1x20 reps |
rest: 60s
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EZ Bar Tricep Extension
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1x12 reps |
rest: 60s
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EZ Bar Tricep Extension
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1x10 reps |
rest: 60s
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EZ Bar Tricep Extension
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1x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 40s
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Elliptical Training
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0x0 reps |
rest: 20s
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Dumbbell Alternating Bicep Curl
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2x20 reps |
rest: 40s
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EZ Bar Curl
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1x20 reps |
rest: 60s
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EZ Bar Curl
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1x12 reps |
rest: 60s
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EZ Bar Curl
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1x10 reps |
rest: 60s
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EZ Bar Curl
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1x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x12 reps |
rest: 60s
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Dumbbell Seated Alternating Hammer Curl
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2x12 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl
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4x20 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 20s
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