Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Weeks 1-3 Workouts
Note: Complete this workout three times per week with at least one full day of rest between workouts (e.g. Monday, Wednesday and Friday).
Barbell Bench Press
|
3x12 reps |
rest: 120s
|
||
Barbell Bent-Over Row
|
3x12 reps |
rest: 120s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 120s
|
||
Barbell Shoulder Press
|
3x12 reps |
rest: 120s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 120s
|
||
Barbell Curl
|
3x12 reps |
rest: 120s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 120s
|
||
Crunch
|
3x25 reps |
rest: 120s
|
Barbell Bench Press
|
3x12 reps |
rest: 120s
|
||
Barbell Bent-Over Row
|
3x12 reps |
rest: 120s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 120s
|
||
Barbell Shoulder Press
|
3x12 reps |
rest: 120s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 120s
|
||
Barbell Curl
|
3x12 reps |
rest: 120s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 120s
|
||
Crunch
|
3x25 reps |
rest: 120s
|
Barbell Bench Press
|
3x12 reps |
rest: 120s
|
||
Barbell Bent-Over Row
|
3x12 reps |
rest: 120s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 120s
|
||
Barbell Shoulder Press
|
3x12 reps |
rest: 120s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 120s
|
||
Barbell Curl
|
3x12 reps |
rest: 120s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 120s
|
||
Crunch
|
3x25 reps |
rest: 120s
|