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Indoor Cycling
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1x0 reps |
rest: 5s
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5x5 reps |
rest: 5s
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3x10 reps |
rest: 30s
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3x12 reps |
rest: 60s
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3x15 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Leverage Chest Press
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4x6 reps |
rest: 90s
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Barbell Bench Press
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4x6 reps |
rest: 90s
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Dumbbell Bench Press
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4x6 reps |
rest: 90s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Machine Fly
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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 Cross-Over
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x6 reps |
rest: 90s
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Leverage Shoulder Press
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4x6 reps |
rest: 90s
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Smith Machine Shoulder Press
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4x6 reps |
rest: 90s
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Machine Shoulder Press
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4x6 reps |
rest: 90s
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Barbell Military Press
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4x6 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x6 reps |
rest: 90s
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Leverage Incline Chest Press
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4x6 reps |
rest: 90s
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Barbell Incline Bench Press
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4x6 reps |
rest: 90s
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Dumbbell Incline Bench Press (Hammer Grip)
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4x6 reps |
rest: 90s
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Dumbbell Press (Close Grip)
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4x6 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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3x6 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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3x12 reps |
rest: 60s
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Push-Up (Close Hand)
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3x12 reps |
rest: 60s
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Leg Raise
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3x30 reps |
rest: 45s
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Dumbbell Side Bend
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3x30 reps |
rest: 45s
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Crunch
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3x30 reps |
rest: 45s
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Yoga
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1x0 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 5s
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1x0 reps |
rest: 10s
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1x5 reps |
rest: 60s
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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3x15 reps |
rest: 60s
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6x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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4x6 reps |
rest: 90s
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Barbell Squat
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4x6 reps |
rest: 90s
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Barbell Hip Thrust
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4x6 reps |
rest: 90s
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Machine Leg Press
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4x6 reps |
rest: 90s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Machine Leg Press
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4x6 reps |
rest: 90s
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Machine Calf Press
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3x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 90s
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Machine Seated Leg Curl
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3x12 reps |
rest: 90s
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Dumbbell Step-Up
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3x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Machine Hip Adduction
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3x12 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x30 reps |
rest: 45s
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Dumbbell Side Bend
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3x15 reps |
rest: 45s
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Crunch
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3x30 reps |
rest: 45s
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5x5 reps |
rest: 90s
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Yoga
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1x0 reps |
rest: 10s
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Barbell Romanian Deadlift From Deficit
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3x12 reps |
rest: 90s
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Indoor Cycling
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1x0 reps |
rest: 5s
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1x0 reps |
rest: 10s
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Yoga
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1x0 reps |
rest: 5s
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Machine Seated Row
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4x6 reps |
rest: 90s
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Leverage Machine Iso Row
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4x6 reps |
rest: 90s
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Barbell Bent-Over Row
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4x6 reps |
rest: 90s
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Barbell Bent-Over Row (Reverse Grip)
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4x6 reps |
rest: 90s
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Cable Rope Seated Row
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4x6 reps |
rest: 90s
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4x6 reps |
rest: 90s
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Dumbbell Bent-Over Row
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4x6 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x6 reps |
rest: 90s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x12 reps |
rest: 60s
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Barbell Deadlift
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4x6 reps |
rest: 90s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Leverage Machine High Row
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4x6 reps |
rest: 90s
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Pull-Up
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4x6 reps |
rest: 90s
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Cable V Bar Pulldown
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4x12 reps |
rest: 90s
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4x6 reps |
rest: 90s
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Machine Lat Pulldown
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4x6 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x6 reps |
rest: 90s
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Cable One-Arm Lat Pulldown
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4x6 reps |
rest: 90s
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Machine One-Arm Pulldown
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4x6 reps |
rest: 90s
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Dumbbell Zottman Curl
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3x12 reps |
rest: 60s
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EZ Bar Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Reverse Curl
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3x12 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x30 reps |
rest: 45s
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Dumbbell Side Bend
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3x15 reps |
rest: 45s
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Crunch
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3x30 reps |
rest: 45s
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Yoga
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1x0 reps |
rest: 10s
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Barbell Deadlift
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4x3 reps |
rest: 120s
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