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Barbell Bench Press
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5x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Stability Ball Push-Up
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3x8 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Push-Up (Close Hand)
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x60 reps |
rest: 60s
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Machine Leg Extension
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5x12 reps |
rest: 60s
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Barbell Squat
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5x15 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Smith Machine Squat
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x60 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 60s
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Barbell Military Press
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Shrug
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4x12 reps |
rest: 60s
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Smith Machine Shrug
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Weight Plate Front Raise
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3x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x10 reps |
rest: 60s
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Weighted Bench Dip
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4x12 reps |
rest: 60s
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Barbell Tricep Press (Supine)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x60 reps |
rest: 60s
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Machine Seated Calf Raise
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3x60 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x12 reps |
rest: 60s
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Dumbbell Lunge
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3x20 reps |
rest: 60s
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