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Push-Up
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3x12 reps |
rest: 20s
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Barbell Bench Press
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4x12 reps |
rest: 20s
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Barbell Incline Bench Press
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3x12 reps |
rest: 20s
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Dumbbell Pullover
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3x12 reps |
rest: 20s
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Dip
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3x12 reps |
rest: 20s
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Barbell Bench Press (Close Grip)
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3x12 reps |
rest: 20s
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EZ Bar Tricep Extension
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3x12 reps |
rest: 20s
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Dumbbell Seated One-Arm Tricep Extension
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3x12 reps |
rest: 20s
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Weighted Bench Dip
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3x12 reps |
rest: 20s
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Barbell Reverse Curl
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3x12 reps |
rest: 20s
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Barbell Squat
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3x3 reps |
rest: 20s
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Machine Leg Extension
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3x3 reps |
rest: 20s
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Dumbbell Lunge
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3x3 reps |
rest: 20s
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Machine Leg Press (Narrow Stance)
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3x3 reps |
rest: 20s
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Barbell Bent-Over Row
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3x3 reps |
rest: 20s
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Barbell Deadlift
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5x3 reps |
rest: 20s
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Dumbbell One-Arm Row
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3x3 reps |
rest: 20s
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Chin-Up
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3x3 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 18s
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Barbell Military Press
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4x12 reps |
rest: 20s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 20s
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Dumbbell Front Raise
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3x12 reps |
rest: 20s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 20s
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Barbell Upright Row
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3x12 reps |
rest: 20s
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Barbell Curl
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3x12 reps |
rest: 20s
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Dumbbell Incline Hammer Curl
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3x8 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x12 reps |
rest: 20s
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Barbell Preacher Curl
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3x12 reps |
rest: 20s
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Barbell Reverse Curl
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3x12 reps |
rest: 20s
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Dumbbell Deep Push-Up
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3x8 reps |
rest: 20s
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Machine Inner Chest Press
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3x8 reps |
rest: 20s
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Dumbbell Bench Press
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3x8 reps |
rest: 20s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 20s
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Dumbbell Fly
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3x8 reps |
rest: 20s
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Ankle Circles
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3x8 reps |
rest: 20s
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Mountain Climber
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3x8 reps |
rest: 20s
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Prisoner Squat
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3x8 reps |
rest: 20s
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Barbell Deep Squat
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3x8 reps |
rest: 20s
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Machine Calf Press
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3x8 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 10s
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Pull-Up
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3x8 reps |
rest: 20s
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Pull-Up (Hammer Grip)
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3x8 reps |
rest: 20s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 20s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 20s
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Cat Stretch
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3x8 reps |
rest: 20s
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Plank
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3x8 reps |
rest: 20s
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Crunch
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3x8 reps |
rest: 20s
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Leg Raise
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3x8 reps |
rest: 20s
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Hanging Leg Raise
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3x8 reps |
rest: 20s
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Jump Rope
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1x0 reps |
rest: 5s
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Recumbent Bike
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1x0 reps |
rest: 10s
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Plank
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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V-Up
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3x8 reps |
rest: 60s
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Toe Touches
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3x8 reps |
rest: 60s
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