Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Full body using basic weights over 7 days
Barbell Incline Bench Press
|
3x12 reps |
rest: 30s
|
||
Machine Fly
|
3x12 reps |
rest: 30s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 30s
|
||
3x12 reps |
rest: 30s
|
|||
Push-Up
|
3x12 reps |
rest: 30s
|
||
Cable Cross-Over
|
3x12 reps |
rest: 30s
|
||
Dumbbell Alternating Tricep Kickback
|
3x12 reps |
rest: 30s
|
||
Dumbbell Alternating Tricep Extension
|
3x12 reps |
rest: 30s
|
||
Dumbbell One-Arm Tricep Extension
|
3x12 reps |
rest: 30s
|
||
EZ Bar Decline Close Grip Skull Crusher
|
3x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 30s
|
||
Cable Rope High Pulley Tricep Extension
|
3x12 reps |
rest: 30s
|
Dumbbell Lateral Raise
|
3x12 reps |
rest: 30s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Dumbbell Shoulder Shrug
|
3x12 reps |
rest: 30s
|
||
Dumbbell One-Arm Front Raise
|
3x12 reps |
rest: 30s
|
||
Dumbbell Upright Row
|
3x12 reps |
rest: 30s
|
||
Dumbbell Front Raise
|
3x12 reps |
rest: 30s
|
||
3x12 reps |
rest: 30s
|
|||
Cable Kneeling Crunch
|
3x12 reps |
rest: 30s
|
||
Cable Wood Chop
|
3x12 reps |
rest: 30s
|
||
Crunch
|
3x12 reps |
rest: 30s
|
||
Plank
|
3x12 reps |
rest: 30s
|
||
Dumbbell Side Bend
|
3x12 reps |
rest: 30s
|
||
Barbell Side Bend
|
3x12 reps |
rest: 30s
|
||
Bench Leg Raise (Supine)
|
3x12 reps |
rest: 30s
|
||
Decline Crunch
|
3x12 reps |
rest: 30s
|
Boxing
|
1x0 reps |
rest: 30s
|
||
1x0 reps |
rest: 30s
|
|||
1x0 reps |
rest: 30s
|
|||
1x0 reps |
rest: 30s
|