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A basic beginner program working on building a baseline of muscle.
Rowing
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1x0 reps |
rest: 10s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Machine Assisted Dip
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Curl Against an Incline
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3x12 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Cross Body Crunch
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4x12 reps |
rest: 60s
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Parallel Bar Hip Flexion
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4x12 reps |
rest: 60s
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Recumbent Bike
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1x0 reps |
rest: 10s
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Smith Machine Squat
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Leg Press
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1x12 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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1x12 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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1x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Recumbent Bike
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1x0 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 10s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Cross Body Crunch
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4x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
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4x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 10s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Barbell Front Raise
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3x12 reps |
rest: 60s
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Push-Up
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3x12 reps |
rest: 60s
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Cable Reverse Fly
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3x12 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 10s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Cable V Bar Pulldown
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 60s
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Machine Calf Raise
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3x10 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Cross Body Crunch
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4x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
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4x12 reps |
rest: 60s
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