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Barbell Bench Press
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4x12 reps |
rest: 40s
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Machine Fly
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4x12 reps |
rest: 40s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 40s
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Machine Reverse Lat Pulldown (Close Grip)
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4x12 reps |
rest: 40s
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Cable Rope Face Pull
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4x12 reps |
rest: 40s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 40s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 40s
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Barbell Tricep Extension
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4x12 reps |
rest: 40s
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Cable Shoulder Extension
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4x12 reps |
rest: 40s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 40s
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Barbell Squat
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4x15 reps |
rest: 60s
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Jump Squat
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4x15 reps |
rest: 60s
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Dumbbell Lunge
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4x15 reps |
rest: 60s
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Barbell Hip Thrust
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4x15 reps |
rest: 60s
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Single-Leg Kickback
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4x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Hip Abduction
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4x15 reps |
rest: 60s
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Machine Hip Adduction
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4x15 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 30s
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Oblique Crunch
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3x8 reps |
rest: 30s
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Crunch
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x18 reps |
rest: 30s
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Dumbbell Shoulder Raise
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3x18 reps |
rest: 30s
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Cable Shoulder Extension
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3x18 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x18 reps |
rest: 30s
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Cable Bicep Curl
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3x18 reps |
rest: 30s
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Cable Shoulder Extension
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3x18 reps |
rest: 30s
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Bench Dip
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3x18 reps |
rest: 30s
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Machine Calf Raise
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3x18 reps |
rest: 30s
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Cable Kneeling Crunch
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3x18 reps |
rest: 30s
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Stability Ball Crunch
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3x18 reps |
rest: 30s
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Plank
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3x18 reps |
rest: 30s
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