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Dumbbell Bicep Curl
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6x12,10,4,1,6,6 reps |
rest: 120s
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Dumbbell Seated Tricep Press
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6x12,10,4,1,6,6 reps |
rest: 120s
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Dumbbell Hammer Curl
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2x6 reps |
rest: 120s
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Barbell Bench Press (Close Grip)
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2x6 reps |
rest: 120s
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Barbell Curl
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2x10 reps |
rest: 120s
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Cable Shoulder Extension
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2x10 reps |
rest: 120s
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Cable Kneeling Crunch
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4x12 reps |
rest: 0s
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Barbell Ab Rollout
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4x15 reps |
rest: 0s
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Plank
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4x6 reps |
rest: 90s
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Barbell Deadlift
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7x12,10,4,1,3,3,1 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x6 reps |
rest: 120s
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Weighted Pull-Up
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2x10 reps |
rest: 120s
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Machine Seated Calf Raise
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3x6 reps |
rest: 120s
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Machine Calf Raise
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3x6 reps |
rest: 120s
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Machine Single-Leg Calf Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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7x12,10,4,1,3,3,1 reps |
rest: 120s
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Barbell Bench Press
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3x6 reps |
rest: 120s
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Dumbbell Incline Fly
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2x10 reps |
rest: 120s
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Cable Kneeling Crunch
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4x20 reps |
rest: 0s
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Barbell Ab Rollout
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4x15 reps |
rest: 0s
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Plank
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4x6 reps |
rest: 60s
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Barbell Front Squat
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7x12,10,4,1,3,3,1 reps |
rest: 120s
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Barbell Squat
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3x6 reps |
rest: 120s
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Barbell Romanian Deadlift
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3x6 reps |
rest: 120s
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Machine Seated Calf Raise
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3x10 reps |
rest: 120s
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Machine Calf Raise
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3x10 reps |
rest: 120s
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Machine Single-Leg Calf Press
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3x10 reps |
rest: 120s
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Barbell Shoulder Press
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7x12,10,4,1,3,3,1 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x6 reps |
rest: 120s
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Dumbbell Bent-Over Raise
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2x10 reps |
rest: 120s
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Cable Kneeling Crunch
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4x12 reps |
rest: 120s
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Barbell Ab Rollout
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4x15 reps |
rest: 120s
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Plank
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4x6 reps |
rest: 90s
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