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Barbell Bent-Over Row
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4x12 reps |
rest: 45s
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Pull-Up
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4x12 reps |
rest: 50s
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Machine Reverse Lat Pulldown (Close Grip)
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4x12 reps |
rest: 45s
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Cable Seated Row
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 45s
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Dumbbell Deadlift
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4x12 reps |
rest: 50s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 50s
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Machine Iso Lateral High Row
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4x12 reps |
rest: 50s
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Cable One-Arm Row
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4x12 reps |
rest: 50s
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Machine Seated Calf Raise
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5x12 reps |
rest: 50s
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Machine Calf Raise
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5x12 reps |
rest: 50s
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Machine Leg Extension
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1x35 reps |
rest: 50s
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Barbell Squat
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4x10 reps |
rest: 50s
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Machine Leg Press (Narrow Stance)
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4x12 reps |
rest: 50s
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Sissy Squat
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1x35 reps |
rest: 0s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 50s
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Dumbbell Stiff-Leg Deadlift
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2x12 reps |
rest: 45s
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Machine Leg Press (Wide Stance)
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3x10 reps |
rest: 50s
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Bodyweight Squat
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1x35 reps |
rest: 0s
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Machine Hip Abduction
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5x12 reps |
rest: 13s
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Bench Hip Thrust
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1x35 reps |
rest: 0s
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Leverage Incline Chest Press
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5x8 reps |
rest: 0s
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Smith Machine Incline Bench Press
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5x10 reps |
rest: 40s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 50s
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Cable Lower Chest Raise
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1x35 reps |
rest: 0s
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Barbell Bench Press
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4x12 reps |
rest: 50s
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Barbell Pullover
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3x10 reps |
rest: 40s
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Dumbbell Fly
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2x12 reps |
rest: 50s
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Cable Mid Chest Crossover
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1x35 reps |
rest: 0s
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Leverage Decline Chest Press
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4x12 reps |
rest: 50s
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Dip
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4x8 reps |
rest: 50s
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Cable Cross-Over
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1x35 reps |
rest: 0s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 50s
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Barbell Military Press
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4x12 reps |
rest: 50s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 50s
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Dumbbell Upright Row
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4x12 reps |
rest: 50s
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Cable Lateral Raise
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4x12 reps |
rest: 50s
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Smith Machine Shrug
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4x12 reps |
rest: 50s
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Dumbbell Reverse Fly
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4x12 reps |
rest: 50s
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Cable Rope Face Pull
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4x12 reps |
rest: 50s
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Dumbbell Seated Side Lateral Raise
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3x12 reps |
rest: 50s
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Dumbbell Seated Front Raise
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3x12 reps |
rest: 50s
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Dumbbell Seated Bent-Over Reverse Fly
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3x12 reps |
rest: 50s
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Barbell Curl
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4x12 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 50s
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Barbell Preacher Curl
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4x12 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 50s
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Dumbbell Incline Curl
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4x12 reps |
rest: 0s
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EZ Bar Decline Close Grip Skull Crusher
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4x12 reps |
rest: 50s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 0s
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Dumbbell One-Arm Tricep Extension (Reverse Grip)
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4x12 reps |
rest: 50s
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Cable Dual Overhead Curl
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4x15 reps |
rest: 0s
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Cable Tricep Pushdown (V-Bar)
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4x15 reps |
rest: 50s
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EZ Bar Curl (Reverse Grip)
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4x12 reps |
rest: 0s
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Dumbbell Tricep Kickback
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4x12 reps |
rest: 50s
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Hanging Leg Raise
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4x12 reps |
rest: 50s
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Cable Kneeling Crunch
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4x12 reps |
rest: 50s
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Cable Reverse Crunch
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4x12 reps |
rest: 50s
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Bench Jackknife Sit-Up
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4x12 reps |
rest: 50s
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Weight Plate Russian Twist
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4x12 reps |
rest: 50s
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Side Bridge
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4x12 reps |
rest: 50s
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Barbell Ab Rollout (Kneeling)
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4x12 reps |
rest: 50s
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