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Monday, Wednesday, Friday
Barbell Squat
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4x8 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Machine Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Cable Bicep Curl
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5x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 60s
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Machine Shoulder Press
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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4x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x8 reps |
rest: 60s
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Dumbbell Decline 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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Dumbbell Hammer Curl
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4x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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4x10 reps |
rest: 60s
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Machine Landmine Row (Reverse Grip)
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x10 reps |
rest: 60s
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Leverage Decline Chest 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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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Leg Raise
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4x10 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Sit-Up
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4x10 reps |
rest: 60s
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Alternating Heel Touch
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4x10 reps |
rest: 60s
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Treadmill Running
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4x10 reps |
rest: 60s
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