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Sarting Point
Barbell Squat
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3x10 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 30s
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Machine Kneeling Leg Curl
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Machine Calf Raise
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3x10 reps |
rest: 30s
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Machine Hip Abduction
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Decline Bench Rotational Sit-Up
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Parallel Bar Hip Flexion
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3x10 reps |
rest: 30s
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Barbell Seated Twist
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Barbell Front Raise
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3x10 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 30s
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Barbell Military Press
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3x10 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Push-Up
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3x10 reps |
rest: 30s
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Barbell Pullover and Press
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3x10 reps |
rest: 30s
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Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Rotational Sit-Up
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Barbell Seated Twist
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3x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 30s
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Barbell Bent-Over Row
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3x10 reps |
rest: 30s
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Single-Leg Bench Dip
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3x10 reps |
rest: 30s
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Barbell Curl
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3x10 reps |
rest: 30s
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Barbell Reverse Curl
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3x10 reps |
rest: 30s
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Back Hyperextension
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Barbell Seated Twist
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Rotational Sit-Up
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 30s
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Machine Leg Press
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3x10 reps |
rest: 30s
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Machine Leg Press (Narrow Stance)
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3x10 reps |
rest: 30s
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Machine Calf Raise
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3x10 reps |
rest: 30s
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Machine Hip Adduction
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3x10 reps |
rest: 30s
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Barbell Hip Thrust
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3x10 reps |
rest: 30s
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Machine Kneeling Leg Curl
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Barbell Romanian Deadlift From Deficit
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Rotational Sit-Up
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3x10 reps |
rest: 30s
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Machine Ab Crunch
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3x10 reps |
rest: 30s
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Seated Leg Tuck
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3x10 reps |
rest: 30s
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Decline Bench Ab Reach
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3x10 reps |
rest: 30s
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Parallel Bar Hip Flexion
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 30s
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Machine Kneeling Leg Curl
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3x10 reps |
rest: 30s
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Barbell Pullover and Press
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3x10 reps |
rest: 30s
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Barbell Romanian Deadlift From Deficit
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Seated Leg Tuck
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3x10 reps |
rest: 30s
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Decline Bench Ab Reach
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Rotational Sit-Up
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3x10 reps |
rest: 30s
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