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Dumbbell Bench Press
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4x8 reps |
rest: 45s
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Dumbbell Incline Fly
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4x8 reps |
rest: 45s
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Dumbbell Decline Press
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3x8 reps |
rest: 45s
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Barbell Preacher Curl
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3x8 reps |
rest: 45s
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Barbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 45s
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Cable Upper Chest Crossover
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3x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Machine Fly
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3x8 reps |
rest: 45s
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EZ Bar Preacher Curl (Reverse Grip)
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3x8 reps |
rest: 45s
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Preacher Curl Machine
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3x8 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 45s
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Machine Assisted Dip
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 45s
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Dumbbell Alternating Tricep Kickback
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3x10 reps |
rest: 45s
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Cable Lateral Raise
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3x10 reps |
rest: 45s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 45s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 45s
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Machine Deltoid Raise
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3x8 reps |
rest: 45s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 45s
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Cable Seated Row
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5x12 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 45s
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Cable Rear Pulldown (Wide Grip)
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3x10 reps |
rest: 45s
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Decline Crunch
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3x15 reps |
rest: 45s
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Decline Bench Weighted Twist
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3x30 reps |
rest: 45s
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Dumbbell Side Bend
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4x12 reps |
rest: 45s
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Smith Machine Bent-Over Row (Reverse Grip)
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3x8 reps |
rest: 45s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 45s
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Machine Ab Crunch
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3x8 reps |
rest: 45s
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Smith Machine Squat
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4x10 reps |
rest: 45s
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Machine Leg Press
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4x10 reps |
rest: 45s
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Machine Calf Raise
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3x20 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 45s
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Machine Leg Extension
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3x12 reps |
rest: 45s
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Machine Calf Press
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3x20 reps |
rest: 45s
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Machine Hip Abduction
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3x15 reps |
rest: 45s
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Machine Hip Adduction
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3x15 reps |
rest: 45s
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Smith Machine Toe Raise
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3x20 reps |
rest: 45s
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