Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Barbell Squat
|
5x6 reps |
rest: 30s
|
||
Leg Press
|
5x6 reps |
rest: 30s
|
||
Seated Calf Raise
|
5x6 reps |
rest: 30s
|
||
Barbell Bench Press
|
5x6 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press
|
5x6 reps |
rest: 30s
|
||
Cable Cross Over
|
5x6 reps |
rest: 30s
|
||
Prisoner Squat
|
1x30 reps |
rest: 30s
|
||
Bridge
|
3x6 reps |
rest: 20s
|
||
Stationary Bike
|
1x0 reps |
rest: 25s
|
Barbell Deadlift
|
5x6 reps |
rest: 30s
|
||
Cable Seated Row
|
5x6 reps |
rest: 30s
|
||
Pull Ups
|
5x6 reps |
rest: 30s
|
||
Wide Grip Lat Pulldown
|
5x6 reps |
rest: 30s
|
||
Dumbbell Concentration Curls
|
5x6 reps |
rest: 30s
|
||
Dumbbell Alternate Bicep Curl
|
5x6 reps |
rest: 30s
|
||
Cable Close Grip Curl
|
5x6 reps |
rest: 30s
|
||
Dumbbell Seated Triceps Press
|
5x6 reps |
rest: 30s
|
||
Bench Dip
|
5x6 reps |
rest: 30s
|
||
Sit Up
|
3x15 reps |
rest: 0s
|
||
Weight Plate Russian Twist
|
3x15 reps |
rest: 0s
|
||
Air Bike
|
3x20 reps |
rest: 0s
|
||
Cable Crunch
|
3x10 reps |
rest: 0s
|
Dumbbell Shoulder Press
|
5x5 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
5x5 reps |
rest: 30s
|
||
Weight Plate Front Raise
|
5x5 reps |
rest: 30s
|
||
Dumbbell Lying Rear Delt Raise
|
5x5 reps |
rest: 30s
|
||
Barbell Clean
|
5x5 reps |
rest: 30s
|
||
Leg Press
|
5x5 reps |
rest: 30s
|
||
Prisoner Squat
|
5x5 reps |
rest: 30s
|
||
Seated Calf Raise
|
5x5 reps |
rest: 30s
|
||
Bridge
|
5x5 reps |
rest: 30s
|
||
Treadmill Running
|
1x0 reps |
rest: 25s
|
Dumbbell Bench Press
|
5x5 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press
|
5x5 reps |
rest: 30s
|
||
Dumbbell Fly
|
5x5 reps |
rest: 30s
|
||
Barbell Deadlift
|
5x5 reps |
rest: 30s
|
||
Wide Grip Lat Pulldown
|
5x5 reps |
rest: 30s
|
||
Pull Ups
|
5x5 reps |
rest: 30s
|
||
Cable Seated Row
|
5x5 reps |
rest: 30s
|
||
Push Up
|
1x50 reps |
rest: 30s
|
||
Decline Crunch
|
3x10 reps |
rest: 0s
|
||
Hanging Leg Raise
|
3x15 reps |
rest: 0s
|
||
Crunches
|
3x20 reps |
rest: 0s
|
||
Plank
|
3x8 reps |
rest: 0s
|
||
Dumbbell Side Bend
|
3x10 reps |
rest: 0s
|
Barbell Curl
|
5x5 reps |
rest: 30s
|
||
Dumbbell Incline Curl
|
5x5 reps |
rest: 30s
|
||
Bicep Curl Machine
|
5x5 reps |
rest: 30s
|
||
Dumbbell Tricep Kickback
|
5x5 reps |
rest: 30s
|
||
Cable Triceps Pushdown
|
5x5 reps |
rest: 30s
|
||
Barbell Lying Triceps Press
|
5x5 reps |
rest: 30s
|
||
Dumbbell Shoulder Press
|
5x5 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
5x5 reps |
rest: 30s
|
||
Dumbbell Shoulder Shrug
|
5x5 reps |
rest: 30s
|
||
Dumbbell Front Raise
|
5x5 reps |
rest: 30s
|
||
Step Machine
|
1x0 reps |
rest: 5s
|
||
Running
|
1x0 reps |
rest: 20s
|