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Barbell Bench Press
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5x5 reps |
rest: 105s
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Barbell Incline Bench Press
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5x5 reps |
rest: 105s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 75s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 75s
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EZ Bar Tricep Extension
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3x10 reps |
rest: 75s
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Weighted Pull-Up
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5x5 reps |
rest: 105s
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T Bar Row
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4x8 reps |
rest: 90s
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Cable V Bar Pulldown
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3x10 reps |
rest: 90s
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Barbell Shrug
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5x5 reps |
rest: 90s
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Cable Rope Face Pull
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3x10 reps |
rest: 75s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 75s
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Dumbbell Incline Hammer Curl
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3x10 reps |
rest: 75s
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Barbell Squat
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5x5 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 90s
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Machine Leg Extension
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3x10 reps |
rest: 75s
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Machine Single-Leg Curl
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3x10 reps |
rest: 45s
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Hack Calf Raise
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4x10 reps |
rest: 75s
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Smith Machine Single-Leg Calf Raise
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4x10 reps |
rest: 75s
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Barbell Shoulder Press
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5x5 reps |
rest: 105s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 90s
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Cable One-Arm Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 90s
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Dumbbell Bench Press
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3x10 reps |
rest: 90s
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Dumbbell Incline Fly
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3x10 reps |
rest: 75s
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Cable Shoulder Extension
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3x10 reps |
rest: 75s
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Bench Dip
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2x25 reps |
rest: 75s
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Barbell Bent-Over Row
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5x5 reps |
rest: 105s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 90s
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Cable Seated Row
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3x10 reps |
rest: 90s
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Barbell Rack Pull
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5x5 reps |
rest: 90s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 75s
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Barbell Curl
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3x10 reps |
rest: 75s
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EZ Bar Seated Curl (Close Grip)
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3x10 reps |
rest: 75s
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Barbell Sumo Deadlift
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5x5 reps |
rest: 120s
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Machine Leg Press
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4x8 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 75s
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Machine Single-Leg Extension
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3x10 reps |
rest: 45s
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Smith Machine Single-Leg Calf Raise
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4x10 reps |
rest: 75s
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Hack Calf Raise
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4x10 reps |
rest: 75s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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Windshield Wipers
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3x8 reps |
rest: 60s
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Leg Raise with Hip Thrust
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x10 reps |
rest: 60s
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Oblique Crunch
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3x25 reps |
rest: 60s
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Crunch
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3x25 reps |
rest: 60s
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