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Barbell Bench Press
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4x6 reps |
rest: 80s
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Dip
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4x4,6,8,10 reps |
rest: 120s
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Dumbbell Bench Press (Palms in)
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3x10,12 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x6,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12,15 reps |
rest: 0s
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Cable Deltoid Raise
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3x15.20 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x10.12 reps |
rest: 30s
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Machine Assisted Pull-Up
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4x4,6,8,10 reps |
rest: 60s
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Barbell Snatch Deadlift
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4x2 reps |
rest: 120s
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Machine Lat Pulldown
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4x6,8 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x12,15 reps |
rest: 40s
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Back Hyperextension
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3x6,8 reps |
rest: 40s
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Dumbbell Alternating Hammer Curl
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3x8,10 reps |
rest: 50s
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Leg Raise
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3x20,30 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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4x6,8 reps |
rest: 60s
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Barbell Military Press
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4x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12,15 reps |
rest: 35s
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Cable Deltoid Raise
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3x12,15 reps |
rest: 0s
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Cable Upright Row (Supine)
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3x15,20 reps |
rest: 0s
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Dip
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4x4,6,8,10 reps |
rest: 60s
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Dumbbell Bench Press
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4x6,8 reps |
rest: 60s
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Cable Cross-Over
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3x15,20 reps |
rest: 35s
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EZ Bar French Press
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3x8,10 reps |
rest: 0s
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EZ Bar Curl
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3x8,10 reps |
rest: 0s
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Dumbbell Seated Tricep Press
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3x8,10 reps |
rest: 0s
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Dumbbell Alternating Hammer Curl
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3x8,10 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x10,12 reps |
rest: 0s
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Cable Bicep Curl
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3x10,12 reps |
rest: 0s
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Leg Raise
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3x12,15 reps |
rest: 0s
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Plank
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3x8 reps |
rest: 0s
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V-Up
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3x12,15 reps |
rest: 25s
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Barbell Deadlift
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5x2 reps |
rest: 120s
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Barbell Bulgarian Split Squat
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3x8,10 reps |
rest: 60s
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Dumbbell Step-Up
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3x8,10 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 30s
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Side Bridge
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3x8 reps |
rest: 30s
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