Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Dumbbell Incline One-Arm Press
|
10x8 reps |
rest: 120s
|
||
Barbell Bench Press
|
10x10 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
10x8 reps |
rest: 120s
|
||
Dumbbell One-Arm Bench Press
|
10x10 reps |
rest: 60s
|
||
Dip
|
10x8 reps |
rest: 120s
|
||
Cable Cross-Over
|
10x8 reps |
rest: 120s
|
||
Dumbbell Incline Bench Press
|
5x8 reps |
rest: 120s
|
||
Machine Fly
|
4x8 reps |
rest: 120s
|
||
Barbell Decline Bench Press
|
10x10 reps |
rest: 60s
|
||
Dumbbell Incline Fly With A Twist
|
10x8 reps |
rest: 120s
|
||
Barbell Incline Bench Press
|
6x10 reps |
rest: 60s
|
||
Dumbbell Pullover
|
4x10 reps |
rest: 60s
|
||
Barbell Incline Bench Press (Reverse Grip)
|
4x8 reps |
rest: 120s
|
||
Cable Mid Chest Crossover
|
4x8 reps |
rest: 120s
|
||
10x10 reps |
rest: 60s
|
|||
Elevated Push-Up
|
4x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Step Machine
|
10x10 reps |
rest: 60s
|
||
Dumbbell Fly
|
10x10 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Leverage Incline Chest Press
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Cable Incline Fly
|
10x10 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
10x10 reps |
rest: 60s
|
||
Dumbbell Incline Tricep Extension
|
10x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
10x10 reps |
rest: 60s
|
||
Barbell Tricep Extension (Supine)
|
10x10 reps |
rest: 60s
|
||
Dumbbell Bench Press (Reverse Grip)
|
10x10 reps |
rest: 60s
|
||
Hanging Leg Raise
|
10x10 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
10x10 reps |
rest: 60s
|
||
Machine Dip
|
10x10 reps |
rest: 60s
|
||
Bench Dip
|
10x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
Bench Weighted Decline Crunch
|
20x10 reps |
rest: 60s
|
||
Weighted Pull-Up
|
20x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
Cable Lower Chest Raise
|
20x10 reps |
rest: 60s
|
||
Smith Machine Bench Press
|
20x10 reps |
rest: 60s
|
Dumbbell Incline Hammer Curl
|
10x8 reps |
rest: 120s
|
||
Dumbbell Seated Hammer Curl
|
10x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
10x10 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
10x8 reps |
rest: 120s
|
||
Cable Dual Overhead Curl
|
10x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Preacher Curl
|
10x8 reps |
rest: 120s
|
||
Dumbbell One-Arm Preacher Hammer Curl
|
4x10 reps |
rest: 60s
|
||
Dumbbell Inner Bicep Curl
|
10x10 reps |
rest: 60s
|
||
Barbell Preacher Curl (Overhand)
|
10x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 120s
|
||
Cable Rope Hammer Curl
|
40x8 reps |
rest: 120s
|
||
Cable One-Arm Bicep Curl
|
10x10 reps |
rest: 60s
|
||
Cable Standing Curl
|
4x10 reps |
rest: 60s
|
||
Barbell Curl
|
10x10 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
4x8 reps |
rest: 120s
|
||
4x10 reps |
rest: 60s
|
|||
Barbell Kneeling Wrist Curl (Palms Down)
|
4x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Reverse Bench Wrist Curl
|
4x10 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
4x10 reps |
rest: 60s
|
||
4x10 reps |
rest: 60s
|
|||
Cable Kneeling Crunch
|
3x8 reps |
rest: 60s
|
||
Pull-Up
|
10x10 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
10x10 reps |
rest: 60s
|
||
V Bar Pull-Up
|
10x10 reps |
rest: 60s
|
||
Wrist Roller
|
10x10 reps |
rest: 60s
|
||
Barbell Preacher Curl (Overhand)
|
10x10 reps |
rest: 60s
|
||
Cable Reverse Curl
|
10x10 reps |
rest: 60s
|
||
Weighted Pull-Up
|
10x10 reps |
rest: 60s
|
||
Cable Bicep Curl (Supine)
|
10x10 reps |
rest: 60s
|
||
Dumbbell Alternating Seated Curl
|
10x10 reps |
rest: 60s
|
||
Leg Raise
|
10x10 reps |
rest: 60s
|
||
Preacher Curl Machine
|
10x10 reps |
rest: 60s
|
||
Dumbbell Seated Curl
|
10x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
Barbell Reverse Curl
|
20x10 reps |
rest: 60s
|
Weighted Pull-Up
|
10x8 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Machine Seated Row
|
4x10 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
10x10 reps |
rest: 60s
|
||
Barbell Row
|
4x10 reps |
rest: 60s
|
||
Leverage Machine Iso Row
|
10x8 reps |
rest: 80s
|
||
Cable Lat Pulldown (Wide Grip)
|
10x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
10x10 reps |
rest: 60s
|
||
Machine One-Arm Pulldown
|
10x10 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
10x10 reps |
rest: 60s
|
||
Machine Iso Lateral High Row
|
4x8 reps |
rest: 80s
|
||
Barbell Deadlift
|
10x8 reps |
rest: 80s
|
||
Barbell Romanian Deadlift
|
10x8 reps |
rest: 80s
|
||
Machine Back Extension
|
10x8 reps |
rest: 60s
|
||
Cable Seated Row
|
10x10 reps |
rest: 60s
|
||
Dumbbell Pullover
|
10x10 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
10x10 reps |
rest: 60s
|
||
Pull-Up
|
10x10 reps |
rest: 60s
|
||
V Bar Pull-Up
|
10x10 reps |
rest: 60s
|
||
Machine Lat Pulldown (Reverse Grip)
|
10x10 reps |
rest: 60s
|
||
Back Hyperextension
|
4x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row (Reverse Grip)
|
10x10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
10x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Barbell Curl
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Parallel Bar Leg Raise
|
10x10 reps |
rest: 60s
|
||
Hanging Leg Raise
|
10x10 reps |
rest: 60s
|
||
Chin-Up
|
10x10 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row (Palm in)
|
10x10 reps |
rest: 60s
|
||
Cable Elevated Row
|
10x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
|||
Machine Inverted Row
|
20x10 reps |
rest: 60s
|
||
Cable One-Arm Rotational Row
|
20x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
20x10 reps |
rest: 60s
|
Barbell Shrug
|
6x8 reps |
rest: 80s
|
||
Dumbbell Seated Shoulder Press
|
5x8 reps |
rest: 80s
|
||
Dumbbell Alternating Deltoid Raise
|
10x8 reps |
rest: 80s
|
||
Dumbbell One-Arm Front Raise
|
10x8 reps |
rest: 80s
|
||
Cable One-Arm Lateral Raise
|
10x10 reps |
rest: 60s
|
||
Cable Front Raise
|
10x10 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
10x20 reps |
rest: 60s
|
||
Leverage Shoulder Press
|
10x8 reps |
rest: 80s
|
||
Dumbbell Shoulder Shrug
|
10x8 reps |
rest: 80s
|
||
Dumbbell Seated Arnold Press
|
10x8 reps |
rest: 80s
|
||
Dumbbell Seated Press (Palms In)
|
10x8 reps |
rest: 80s
|
||
Machine Reverse Fly
|
10x8 reps |
rest: 80s
|
||
10x10 reps |
rest: 60s
|
|||
Barbell Upright Row
|
10x10 reps |
rest: 60s
|
||
Cable Internal Rotation
|
10x10 reps |
rest: 60s
|
||
Windshield Wipers
|
10x10 reps |
rest: 60s
|
||
Pull-Up
|
10x10 reps |
rest: 60s
|
||
Cable External Rotation
|
10x10 reps |
rest: 60s
|
||
Machine Deltoid Raise
|
10x10 reps |
rest: 60s
|
||
Machine Shoulder Press
|
10x10 reps |
rest: 60s
|
||
Running
|
10x10 reps |
rest: 60s
|
||
Weighted Pull-Up
|
10x10 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
10x10 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Leverage Machine Shrug
|
10x10 reps |
rest: 60s
|
||
Barbell Behind the Back Shrug
|
10x10 reps |
rest: 60s
|
||
Cable Upright Row
|
10x10 reps |
rest: 60s
|
||
Cable Reverse Fly
|
10x10 reps |
rest: 60s
|
||
Barbell Front Raise
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Barbell Military Press
|
20x10 reps |
rest: 60s
|
||
Handstand Push-Up
|
20x10 reps |
rest: 60s
|
||
Smith Machine Shoulder Press
|
20x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
Smith Machine Upright Row
|
20x10 reps |
rest: 60s
|
Barbell Squat
|
10x10 reps |
rest: 60s
|
||
Machine Leg Press
|
10x10 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
10x10 reps |
rest: 60s
|
||
Machine Calf Raise
|
4x10 reps |
rest: 60s
|
||
Barbell Lunge
|
10x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x10 reps |
rest: 60s
|
||
Hack Calf Raise
|
10x10 reps |
rest: 60s
|
||
Bodyweight Lunge
|
10x10 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
10x10 reps |
rest: 60s
|
||
Barbell Bench Squat
|
10x10 reps |
rest: 60s
|
||
Barbell Deep Squat
|
4x10 reps |
rest: 60s
|
||
Hack Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
10x10 reps |
rest: 60s
|
||
Dumbbell Lunge
|
10x10 reps |
rest: 60s
|
||
Barbell Calf Raise
|
4x10 reps |
rest: 60s
|
||
Machine Calf Press
|
10x10 reps |
rest: 60s
|
||
Machine Kneeling Leg Curl
|
10x10 reps |
rest: 60s
|
||
Barbell Stiff-Leg Deadlift
|
4x10 reps |
rest: 60s
|
||
Barbell Romanian Deadlift From Deficit
|
4x10 reps |
rest: 60s
|
||
Barbell Step-Up
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Single-Leg Squat
|
10x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
10x10 reps |
rest: 60s
|
||
Machine Hip Abduction
|
10x10 reps |
rest: 60s
|
||
Machine Hip Adduction
|
10x10 reps |
rest: 60s
|
||
Barbell Glute Bridge
|
10x10 reps |
rest: 60s
|
||
Plank
|
10x10 reps |
rest: 60s
|
||
Dumbbell Plie Squat
|
10x10 reps |
rest: 60s
|
||
Hanging Leg Raise
|
10x10 reps |
rest: 60s
|
||
Barbell Clean Deadlift
|
10x10 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
10x10 reps |
rest: 60s
|
||
10x10 reps |
rest: 60s
|
|||
Machine Single-Leg Extension
|
10x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
Parallel Bar Leg Raise
|
20x10 reps |
rest: 60s
|
||
Barbell Single-Leg Squat
|
20x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|
|||
Smith Machine Squat
|
20x10 reps |
rest: 60s
|
||
20x10 reps |
rest: 60s
|