Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Barbell Bench Press
|
3x12 reps |
rest: 30s
|
||
Cable Cross-Over
|
3x12 reps |
rest: 30s
|
||
Barbell Skull Crusher (Reverse Grip)
|
3x12 reps |
rest: 30s
|
||
Bench Dip
|
3x12 reps |
rest: 30s
|
||
Leverage Incline Chest Press
|
3x12 reps |
rest: 30s
|
||
Cable Lower Chest Raise
|
3x12 reps |
rest: 30s
|
||
Cable Shoulder Extension
|
3x12 reps |
rest: 30s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 30s
|
Dumbbell Alternating Front Raise
|
3x12 reps |
rest: 30s
|
||
Cable Deltoid Raise
|
3x12 reps |
rest: 30s
|
||
Smith Machine Squat
|
3x12 reps |
rest: 30s
|
||
Barbell Lunge
|
3x12 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 30s
|
||
Machine Leg Press
|
3x12 reps |
rest: 30s
|
||
Machine Leg Curl (Prone)
|
3x12 reps |
rest: 30s
|
||
Barbell Military Press
|
3x12 reps |
rest: 30s
|
||
Machine Reverse Fly
|
3x12 reps |
rest: 30s
|
||
Cable Rope Deltoid Row
|
3x12 reps |
rest: 30s
|
Machine Assisted Pull-Up
|
3x14 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x14 reps |
rest: 30s
|
||
Dumbbell Incline Curl
|
3x14 reps |
rest: 30s
|
||
EZ Bar Curl
|
3x14 reps |
rest: 30s
|
||
Back Hyperextension
|
3x14 reps |
rest: 30s
|
||
Smith Machine Deadlift
|
3x14 reps |
rest: 30s
|
||
Machine Hammer Curl
|
3x14 reps |
rest: 30s
|
||
Cable Reverse Curl
|
3x14 reps |
rest: 30s
|
||
Cable Seated Row
|
3x14 reps |
rest: 30s
|
||
T Bar Row
|
3x14 reps |
rest: 30s
|
||
Cable Rope Hammer Curl
|
3x14 reps |
rest: 30s
|
||
Cable Dual Overhead Curl
|
3x14 reps |
rest: 30s
|
||
Cable Rope Row to Neck
|
3x14 reps |
rest: 30s
|
||
Leverage Machine Shrug
|
3x14 reps |
rest: 30s
|
||
Cable Shrug (Supine)
|
3x14 reps |
rest: 30s
|
Dip
|
4x8 reps |
rest: 30s
|
||
Cable Cross-Over
|
4x8 reps |
rest: 30s
|
||
Bench Push-Up
|
4x8 reps |
rest: 30s
|
||
Leverage Chest Press
|
4x8 reps |
rest: 30s
|
||
Cable Cross-Over
|
4x8 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 30s
|
||
Cable Upper Chest Crossover
|
4x8 reps |
rest: 30s
|
||
Push-Up
|
4x8 reps |
rest: 30s
|
Hack Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x8 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 60s
|
||
Mountain Climber
|
3x8 reps |
rest: 60s
|
||
Machine Single-Leg Calf Press
|
3x8 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Bodyweight Wall Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wall Squat
|
3x8 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
3x8 reps |
rest: 60s
|
||
Hack Single-Leg Calf Raise
|
3x8 reps |
rest: 60s
|
||
Box Jump with Single-Leg Stabilization
|
3x8 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x8 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 10s
|
||
Cable Tricep Pushdown (Rope)
|
2x10 reps |
rest: 20s
|
||
Bench Dip
|
2x10 reps |
rest: 20s
|
||
Push-Up
|
2x10 reps |
rest: 20s
|
||
Machine Bench Press
|
2x10 reps |
rest: 20s
|
||
Dumbbell Lateral Raise
|
2x10 reps |
rest: 20s
|
||
Machine Shoulder Press
|
2x10 reps |
rest: 20s
|
||
Dumbbell Lateral Raise
|
2x10 reps |
rest: 20s
|
||
Barbell Curl
|
2x10 reps |
rest: 20s
|
||
Air Bike
|
2x10 reps |
rest: 20s
|
||
Oblique Crunch
|
2x10 reps |
rest: 20s
|
||
Plank
|
2x10 reps |
rest: 20s
|
||
Cable Wood Chop
|
2x10 reps |
rest: 20s
|
||
Decline Bench Weighted Twist
|
2x10 reps |
rest: 20s
|
||
Cable Lat Pulldown (Wide Grip)
|
2x10 reps |
rest: 20s
|
||
Back Hyperextension
|
2x10 reps |
rest: 20s
|
||
T Bar Row
|
2x10 reps |
rest: 20s
|
||
Barbell Kneeling Wrist Curl (Palms Down)
|
2x10 reps |
rest: 20s
|
||
Barbell Reverse Curl
|
2x10 reps |
rest: 20s
|
||
Smith Machine Squat
|
2x10 reps |
rest: 20s
|
||
Machine Leg Curl (Prone)
|
2x10 reps |
rest: 20s
|
||
Machine Leg Extension
|
2x10 reps |
rest: 20s
|
||
Barbell Lunge
|
2x10 reps |
rest: 20s
|
||
Bodyweight Wall Squat
|
2x10 reps |
rest: 20s
|
||
Glute Kickback
|
2x10 reps |
rest: 20s
|
||
Flutter Kick
|
2x10 reps |
rest: 20s
|
||
Machine Seated Calf Raise
|
2x10 reps |
rest: 20s
|
||
Machine Calf Raise
|
2x10 reps |
rest: 20s
|