Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Pull-Up
|
4x15 reps |
rest: 90s
|
||
T Bar Row
|
4x8 reps |
rest: 60s
|
||
4x10 reps |
rest: 0s
|
|||
Dumbbell Pullover
|
4x10 reps |
rest: 90s
|
||
Barbell Rack Pull
|
4x8 reps |
rest: 0s
|
||
Barbell Shrug
|
4x8 reps |
rest: 90s
|
||
Dumbbell One-Arm Row
|
3x20 reps |
rest: 60s
|
||
Weight Plate One-Arm Shrug
|
3x24 reps |
rest: 60s
|
Barbell Bench Press
|
5x8 reps |
rest: 120s
|
||
4x10 reps |
rest: 60s
|
|||
Weighted Tricep Dip
|
4x8 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x12 reps |
rest: 0s
|
||
3x12 reps |
rest: 90s
|
|||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
4x7 reps |
rest: 90s
|
|||
Dumbbell Walking Lunge
|
4x20 reps |
rest: 90s
|
||
Barbell Romanian Deadlift
|
4x8 reps |
rest: 60s
|
||
Barbell Hack Squat
|
4x8 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
5x12 reps |
rest: 60s
|
Barbell Seated Press
|
4x8 reps |
rest: 90s
|
||
Dumbbell Upright Row
|
4x10 reps |
rest: 0s
|
||
4x10 reps |
rest: 90s
|
|||
Dumbbell Around the World
|
4x10 reps |
rest: 60s
|
||
Dumbbell Alternating Deltoid Raise
|
3x10 reps |
rest: 60s
|
||
Cable Reverse Fly
|
3x12 reps |
rest: 60s
|
Barbell Skull Crusher (Reverse Grip)
|
4x10 reps |
rest: 0s
|
||
Barbell Bench Press (Close Grip)
|
4x10 reps |
rest: 90s
|
||
Three Bench Dip
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Curl
|
4x10 reps |
rest: 0s
|
||
Machine Reverse Lat Pulldown (Close Grip)
|
4x10 reps |
rest: 90s
|
||
EZ Bar Curl (Reverse Grip)
|
3x12 reps |
rest: 60s
|
||
3x12 reps |
rest: 60s
|