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Dumbbell Bicep Curl
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3x12 reps |
rest: 30s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Bicep Curl
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3x12 reps |
rest: 30s
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Cable Reverse Curl
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 30s
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Machine Dip
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3x12 reps |
rest: 30s
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Weighted Tricep Dip
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3x12 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x20 reps |
rest: 30s
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Stationary Bike
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0x0 reps |
rest: 10s
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Barbell Squat
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3x12 reps |
rest: 30s
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Machine Leg Press
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3x12 reps |
rest: 30s
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Machine Leg Extension
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3x12 reps |
rest: 30s
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Machine Kneeling Leg Curl
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3x12 reps |
rest: 30s
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Machine Seated Calf Raise
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3x12 reps |
rest: 30s
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Machine Calf Press
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3x12 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x20 reps |
rest: 30s
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Stationary Bike
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0x0 reps |
rest: 10s
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Barbell Bench Press (Wide Grip)
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4x10 reps |
rest: 30s
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Barbell Bench Press
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4x10 reps |
rest: 30s
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Barbell Pullover and Press
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3x10 reps |
rest: 30s
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Machine Fly
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4x10 reps |
rest: 30s
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Machine Inner Chest Press
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4x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x20 reps |
rest: 30s
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Stationary Bike
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0x0 reps |
rest: 10s
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Barbell Bent-Over Row
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3x12 reps |
rest: 30s
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Machine Lat Pulldown
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3x12 reps |
rest: 30s
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Cable Rope Lat Pulldown
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Machine Landmine Row (Reverse Grip)
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3x12 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x20 reps |
rest: 30s
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Stationary Bike
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0x0 reps |
rest: 10s
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Dumbbell Front Raise
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Raise
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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Dumbbell Upright Row
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3x12 reps |
rest: 30s
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Machine Deltoid Raise
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3x12 reps |
rest: 30s
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Cable Seated Row to Neck
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3x12 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x20 reps |
rest: 30s
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Stationary Bike
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0x0 reps |
rest: 10s
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