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2240 tempo (2 second concentric, 2 second hold, 4 second eccentric, 0 second hold, next rep), do it until failure at the end of each exercise
Barbell Upright Row
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1x20 reps |
rest: 0s
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Barbell Bench Press (Close Grip)
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1x20 reps |
rest: 0s
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Barbell Bench Press
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1x20 reps |
rest: 60s
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Barbell Bench Press
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1x4 reps |
rest: 0s
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Barbell Bench Press
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1x8 reps |
rest: 0s
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Barbell Bench Press
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1x12 reps |
rest: 120s
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Dumbbell Decline Bench Press
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1x8 reps |
rest: 60s
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Barbell Incline Bench Press
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1x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x4 reps |
rest: 0s
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Dumbbell Lateral Raise
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1x8 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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1x4 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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1x8 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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1x20 reps |
rest: 0s
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Cable Seated Row
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1x20 reps |
rest: 0s
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Barbell Bent-Over Row
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1x20 reps |
rest: 120s
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Barbell Bent-Over Row
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1x4 reps |
rest: 0s
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Barbell Bent-Over Row
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1x8 reps |
rest: 0s
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Barbell Bent-Over Row
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1x12 reps |
rest: 120s
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Cable Shoulder Extension
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1x8 reps |
rest: 60s
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Barbell Curl
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1x4 reps |
rest: 0s
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Barbell Curl
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1x8 reps |
rest: 120s
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Barbell Seated Twist
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4x12 reps |
rest: 60s
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Dumbbell Calf Raise
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1x20 reps |
rest: 0s
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Machine Leg Press
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1x20 reps |
rest: 120s
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Machine Leg Press
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1x4 reps |
rest: 0s
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Machine Leg Press
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1x8 reps |
rest: 0s
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Machine Leg Press
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1x12 reps |
rest: 120s
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Machine Leg Extension
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1x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x4 reps |
rest: 0s
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Machine Leg Curl (Prone)
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1x8 reps |
rest: 120s
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Machine Calf Raise
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1x4 reps |
rest: 0s
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Machine Calf Raise
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1x8 reps |
rest: 120s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 60s
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