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Do you even lift bruh? Quit slacking and youll quit lacking! Go to the Flipping gym fool! Or you'll die!
Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Barbell Seated Good Morning
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3x8 reps |
rest: 60s
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Weight Plate Shrug
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3x8 reps |
rest: 60s
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Weight Plate Neck Extension (Prone)
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3x8 reps |
rest: 60s
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Weight Plate Neck Flexion (Supine)
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x8 reps • 60s |
rest: 60s
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Bench Weighted Decline Crunch
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3x8 reps • 60s |
rest: 60s
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Barbell Pullover
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3x8 reps • 60s |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Wrist Roller
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3x8 reps |
rest: 60s
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Wrist Circles
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3x8 reps |
rest: 60s
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Running
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1x0 reps • 60s |
rest: 60s
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Dumbbell Rear Delt Row
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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Barbell Preacher Curl (Overhand)
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3x8 reps • 60s |
rest: 60s
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Running
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1x0 reps • 60s |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Bench Press
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3x8 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps • 60s |
rest: 60s
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Dumbbell Pullover
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3x8 reps • 60s |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Barbell Seated Twist
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps • 60s |
rest: 60s
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Dumbbell Around the World
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Weight Plate Neck Extension (Prone)
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3x8 reps |
rest: 60s
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Weight Plate Neck Flexion (Supine)
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3x8 reps |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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Weight Plate Shrug
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3x8 reps • 60s |
rest: 60s
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Pull-Up
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3x8 reps • 60s |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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Machine Dip
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Machine Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Smith Machine Reverse Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps • 60s |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x8 reps • 60s |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps • 60s |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps • 60s |
rest: 60s
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Wrist Roller
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3x8 reps • 60s |
rest: 60s
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Wrist Circles
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3x8 reps • 60s |
rest: 60s
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Barbell Preacher Curl (Overhand)
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3x8 reps • 60s |
rest: 60s
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Treadmill Running
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1x0 reps • 60s |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps • 60s |
rest: 60s
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Barbell Decline Bench Press (Wide Grip)
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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