Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
To create your own custom workout, set this workout as your current routine and add your own exercises!
Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".
Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.
Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.
Barbell Incline Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x10 reps |
rest: 60s
|
||
Barbell Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x10 reps |
rest: 60s
|
||
Barbell Decline Bench Press
|
4x10 reps |
rest: 60s
|
||
Wrist Circles
|
4x10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 60s
|
Barbell Preacher Curl
|
4x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x10 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
4x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x10 reps |
rest: 60s
|
||
Plank
|
4x10 reps |
rest: 60s
|
||
Side Bridge
|
4x10 reps |
rest: 60s
|
Machine Leg Extension
|
4x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x10 reps |
rest: 60s
|
||
Machine Hip Adduction
|
4x10 reps |
rest: 60s
|
||
Machine Hip Abduction
|
4x10 reps |
rest: 60s
|
||
Machine Leg Press
|
4x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x10 reps |
rest: 60s
|
||
Glute Kickback
|
4x10 reps |
rest: 60s
|
||
Recumbent Bike
|
1x0 reps |
rest: 60s
|
Dumbbell One-Arm Front Raise
|
4x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x10 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Reverse Fly
|
4x10 reps |
rest: 60s
|
||
Plank
|
4x10 reps |
rest: 60s
|
||
Side Bridge
|
4x10 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 60s
|
||
Back Hyperextension
|
4x10 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
4x10 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x10 reps |
rest: 60s
|
||
Cable Seated Row
|
4x10 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Up)
|
4x10 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Down)
|
4x10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 60s
|