Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Indoor Cycling
|
1x0 reps |
rest: 5s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
4x14 reps |
rest: 60s
|
|||
Dumbbell Decline Bench Press
|
4x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
4x8 reps |
rest: 60s
|
||
Leverage Decline Chest Press
|
4x8 reps |
rest: 60s
|
||
Machine Fly
|
4x8 reps |
rest: 60s
|
||
Barbell Press Sit-Up
|
4x8 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
4x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension (Supine)
|
4x8 reps |
rest: 60s
|
||
Decline Bench Leg Raise
|
4x14 reps |
rest: 60s
|
||
Machine Tricep Extension
|
4x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x8 reps |
rest: 60s
|
||
Cable Rope High Pulley Tricep Extension
|
4x8 reps |
rest: 10s
|
||
Cable Kneeling Crunch
|
4x8 reps |
rest: 10s
|
||
1x0 reps |
rest: 10s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
Indoor Cycling
|
1x0 reps |
rest: 5s
|
||
Barbell Deadlift
|
4x8 reps |
rest: 60s
|
||
Weighted Pull-Up
|
4x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x8 reps |
rest: 60s
|
||
Machine Seated Row
|
4x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
8x8 reps |
rest: 10s
|
||
Cable Seated Row
|
4x8 reps |
rest: 60s
|
||
Back Hyperextension
|
4x8 reps |
rest: 30s
|
||
Cable Dual Overhead Curl
|
4x8 reps |
rest: 60s
|
||
4x8 reps |
rest: 60s
|
|||
EZ Bar Preacher Curl (Close Grip)
|
4x8 reps |
rest: 60s
|
||
Preacher Curl Machine
|
4x8 reps |
rest: 60s
|
||
Cable Rope Hammer Curl
|
4x8 reps |
rest: 60s
|
||
1x0 reps |
rest: 10s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
Indoor Cycling
|
1x0 reps |
rest: 5s
|
||
Machine Leg Press
|
4x8 reps |
rest: 60s
|
||
Barbell Deep Squat
|
4x8 reps |
rest: 60s
|
||
Bench Leg Raise (Supine)
|
4x8 reps |
rest: 60s
|
||
Machine Ab Crunch
|
4x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
6x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
6x10 reps |
rest: 60s
|
||
Machine Calf Raise
|
6x8 reps |
rest: 60s
|
||
4x8 reps |
rest: 60s
|
|||
4x8 reps |
rest: 10s
|
|||
Machine Calf Press
|
4x8 reps |
rest: 10s
|
||
Cable Kneeling Crunch
|
4x8 reps |
rest: 10s
|
||
Machine Leg Press
|
6x8 reps |
rest: 60s
|
||
Dumbbell Walking Lunge
|
2x8 reps |
rest: 60s
|
||
Dumbbell Lunge
|
2x8 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
6x8 reps |
rest: 30s
|
||
Barbell Press Sit-Up
|
4x8 reps |
rest: 30s
|
||
5x10 reps |
rest: 5s
|
|||
1x0 reps |
rest: 10s
|
|||
1x8 reps |
rest: 10s
|
|||
1x8 reps |
rest: 0s
|
Indoor Cycling
|
1x0 reps |
rest: 5s
|
||
Dumbbell Seated Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
4x8 reps |
rest: 60s
|
||
Dumbbell Upright Row
|
4x8 reps |
rest: 60s
|
||
Cable Reverse Fly
|
4x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
4x10 reps |
rest: 60s
|
||
Dumbbell Seated Front Raise (Hammer)
|
4x8 reps |
rest: 60s
|
||
Machine Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Barbell Military Press
|
4x8 reps |
rest: 60s
|
||
Machine Deltoid Raise
|
4x8 reps |
rest: 60s
|
||
Smith Machine Shrug
|
4x12 reps |
rest: 60s
|
||
Smith Machine Rear Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
4x12 reps |
rest: 20s
|
||
4x12 reps |
rest: 20s
|
|||
Dumbbell Supinated One-Arm Wrist Curl
|
8x8 reps |
rest: 10s
|
||
Dumbbell One-Arm Wrist Curl (Pronated)
|
8x8 reps |
rest: 10s
|
||
1x0 reps |
rest: 15s
|
|||
1x8 reps |
rest: 10s
|
|||
1x8 reps |
rest: 10s
|
|||
1x8 reps |
rest: 10s
|
Indoor Cycling
|
1x0 reps |
rest: 5s
|
||
Barbell Deep Squat
|
6x10 reps |
rest: 60s
|
||
Barbell Sumo Deadlift
|
6x10 reps |
rest: 60s
|
||
Barbell Ab Rollout (Kneeling)
|
4x8 reps |
rest: 60s
|
||
Barbell Press Sit-Up
|
4x10 reps |
rest: 60s
|
||
Back Hyperextension
|
4x8 reps |
rest: 20s
|
||
1x0 reps |
rest: 5s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
|
Road Cycling
|
1x0 reps |
rest: 5s
|