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
|
4x8 reps |
rest: 120s
|
||
Machine Fly
|
3x10 reps |
rest: 120s
|
||
Dumbbell Upright Row
|
5x10 reps |
rest: 90s
|
||
5x8 reps |
rest: 0s
|
|||
Dumbbell Shoulder Shrug
|
5x15 reps |
rest: 120s
|
||
Barbell Ab Rollout
|
4x10 reps |
rest: 100s
|
||
Dumbbell Tricep Extension (Supine)
|
4x12 reps |
rest: 90s
|
||
Barbell Preacher Curl
|
4x12 reps |
rest: 90s
|
Barbell Clean Deadlift
|
5x8 reps |
rest: 120s
|
||
Machine Leg Press
|
4x10 reps |
rest: 120s
|
||
Machine Leg Extension
|
5x8 reps |
rest: 120s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 120s
|
||
Barbell Bent-Over Row
|
3x8 reps |
rest: 120s
|
||
Cable Rope Overhead Tricep Extension
|
3x12 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 120s
|
||
Dumbbell Decline Fly
|
3x10 reps |
rest: 120s
|
||
Cable Upright Row
|
5x8 reps |
rest: 120s
|
||
Smith Machine Shrug
|
1x70 reps |
rest: 90s
|
||
Bench Dip
|
4x12 reps |
rest: 90s
|
||
Dumbbell Bicep Curl
|
1x50 reps |
rest: 120s
|
||
Hanging Knee Raise
|
4x15 reps |
rest: 60s
|
Barbell Squat
|
5x8 reps |
rest: 120s
|
||
Dumbbell Stiff-Leg Deadlift
|
3x8 reps |
rest: 120s
|
||
Machine Seated Leg Curl
|
4x12 reps |
rest: 120s
|
||
Cable Seated Row
|
4x1 reps |
rest: 120s
|
||
Cable Reverse Fly
|
3x10 reps |
rest: 120s
|
||
Preacher Curl Machine
|
4x12 reps |
rest: 90s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 90s
|