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General Fitness
Cable Lat Pulldown (Wide Grip)
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6x6 reps |
rest: 60s
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Leverage Incline Chest Press
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6x6 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 0s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 0s
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Machine Fly
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3x10 reps |
rest: 60s
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Hack Squat
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Ab Crunch
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3x20 reps |
rest: 45s
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Decline Crunch
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3x20 reps |
rest: 45s
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Leverage Shoulder Press
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5x8 reps |
rest: 0s
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Machine Seated Calf Raise
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5x15 reps |
rest: 60s
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Cable Lateral Raise
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4x8 reps |
rest: 0s
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Smith Machine Reverse Calf Raise
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4x15 reps |
rest: 60s
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Machine Reverse Fly
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4x10 reps |
rest: 0s
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4x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x8 reps |
rest: 0s
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Cable Tricep Pushdown (V-Bar)
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 0s
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EZ Bar Incline Tricep Extension
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4x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x10 reps |
rest: 0s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 45s
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Leverage Chest Press
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6x6 reps |
rest: 60s
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Cable Seated Row
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6x6 reps |
rest: 60s
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Barbell Decline Bench Press
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4x8 reps |
rest: 0s
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Cable Standing Row
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4x8 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 0s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 45s
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Plank
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3x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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5x8 reps |
rest: 0s
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Calf Press On Leg Press
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5x15 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x8 reps |
rest: 0s
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Hack Calf Raise
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4x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Cable Shrug
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3x10 reps |
rest: 0s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x8 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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4x8 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x10 reps |
rest: 0s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 45s
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Treadmill Running
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1x10 reps |
rest: 1s
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Elliptical Training
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1x10 reps |
rest: 1s
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Walking
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1x10 reps |
rest: 1s
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Rowing
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1x10 reps |
rest: 1s
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Step Machine
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1x10 reps |
rest: 1s
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Mountain Biking
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1x10 reps |
rest: 1s
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Road Cycling
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1x10 reps |
rest: 1s
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