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Max 60min workout just before work. Lift heavy rest heavy.
Barbell Bench Press
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4x6 reps |
rest: 120s
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Barbell Incline Bench Press
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4x6 reps |
rest: 120s
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Barbell Decline Bench Press
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4x6 reps |
rest: 120s
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Machine Fly
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4x6 reps |
rest: 120s
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Machine Bench Press
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4x6 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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4x6 reps |
rest: 120s
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Cable Seated Row
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4x6 reps |
rest: 120s
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Dumbbell One-Arm Row
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4x6 reps |
rest: 120s
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Barbell Bent-Over Row
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4x6 reps |
rest: 120s
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Barbell Deadlift
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4x6 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 90s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 90s
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Machine Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Incline Bench Row
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3x10 reps |
rest: 90s
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Barbell Squat
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4x6 reps |
rest: 120s
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Machine Leg Extension
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4x6 reps |
rest: 120s
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Machine Leg Curl (Prone)
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4x6 reps |
rest: 120s
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Machine Leg Press
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4x6 reps |
rest: 120s
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Barbell Calf Raise
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4x6 reps |
rest: 120s
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Barbell Preacher Curl
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3x10 reps |
rest: 90s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 90s
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Barbell Reverse Curl
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3x10 reps |
rest: 90s
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Barbell Reverse Tricep Bench Press
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3x10 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 90s
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Parallel Bar Hip Flexion
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4x10 reps |
rest: 60s
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Leg Raise
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4x10 reps |
rest: 60s
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