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Barbell Deadlift
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3x6 reps |
rest: 180s
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Cable Seated Row
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2x12 reps |
rest: 120s
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Dumbbell One-Arm Row
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2x12 reps |
rest: 120s
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Cable Preacher Curl
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2x12 reps |
rest: 120s
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Barbell Curl
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2x12 reps |
rest: 120s
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2x12 reps |
rest: 120s
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Barbell Squat
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3x12 reps |
rest: 180s
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Barbell Stiff-Leg Deadlift
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3x12 reps |
rest: 120s
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Machine Leg Extension
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2x12 reps |
rest: 120s
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Machine Leg Curl (Prone)
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2x12 reps |
rest: 120s
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Machine Calf Raise
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3x12 reps |
rest: 120s
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Cable Kneeling Crunch
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2x12 reps |
rest: 120s
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Parallel Bar Hip Raise
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2x12 reps |
rest: 120s
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Bench Weighted Decline Crunch
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2x12 reps |
rest: 120s
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Barbell Bench Press
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2x12 reps |
rest: 180s
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Barbell Decline Bench Press
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2x12 reps |
rest: 120s
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2x12 reps |
rest: 120s
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EZ Bar Decline Close Grip Skull Crusher
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2x12 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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2x12 reps |
rest: 120s
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Cable Tricep Kickback
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2x12 reps |
rest: 120s
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Barbell Shoulder Press
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2x12 reps |
rest: 180s
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Dumbbell Seated Shoulder Press
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2x12 reps |
rest: 120s
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Dumbbell Lateral Raise
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2x12 reps |
rest: 120s
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Dumbbell One-Arm Front Raise
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2x12 reps |
rest: 120s
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Barbell Squat
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2x12 reps |
rest: 180s
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Dumbbell Lunge
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2x12 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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2x12 reps |
rest: 120s
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Machine Leg Extension
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2x12 reps |
rest: 120s
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Machine Seated Leg Curl
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2x12 reps |
rest: 120s
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Machine Calf Raise
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2x12 reps |
rest: 120s
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Cable Kneeling Crunch
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3x12 reps |
rest: 120s
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Parallel Bar Hip Raise
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2x12 reps |
rest: 120s
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Bench Weighted Decline Crunch
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2x12 reps |
rest: 120s
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