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Power and Hypertrophy Adaptive Training
Barbell Bench Press
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3x5 reps |
rest: 210s
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Dumbbell Incline Bench Press
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2x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x5 reps |
rest: 180s
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Pull-Up
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2x8 reps |
rest: 140s
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Chin-Up
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2x8 reps |
rest: 140s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 140s
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Barbell Curl
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2x8 reps |
rest: 120s
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Cable Tricep Pushdown (V-Bar)
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2x8 reps |
rest: 120s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 60s
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Machine Calf Press
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4x30 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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2x12 reps |
rest: 60s
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Machine Leg Extension
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2x12 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 210s
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Machine Leg Curl (Prone)
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2x12 reps |
rest: 60s
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Machine Calf Raise
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4x5 reps |
rest: 105s
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Machine Seated Calf Raise
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2x12 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 120s
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Chin-Up
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3x10 reps |
rest: 105s
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Cable Seated Row
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2x10 reps |
rest: 105s
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Dumbbell Prone Incline Shrug
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2x15 reps |
rest: 105s
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Cable Front Lat Pulldown (Close Grip)
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2x15 reps |
rest: 105s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 120s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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2x15 reps |
rest: 105s
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Dumbbell Shoulder Shrug
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2x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Hack Squat
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3x12 reps |
rest: 105s
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Machine Leg Extension
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2x15 reps |
rest: 105s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 120s
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Machine Leg Curl (Prone)
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2x12 reps |
rest: 105s
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Machine Seated Leg Curl
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2x15 reps |
rest: 105s
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Machine Calf Raise
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5x5 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15 reps |
rest: 90s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 150s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 120s
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Machine Incline Chest Press
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2x12 reps |
rest: 105s
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Machine Fly
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2x15 reps |
rest: 105s
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Barbell Curl
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3x8 reps |
rest: 120s
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Dumbbell Concentration Curl
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2x12 reps |
rest: 105s
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Preacher Curl Machine
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2x15 reps |
rest: 105s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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2x12 reps |
rest: 105s
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Cable Tricep Kickback
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2x15 reps |
rest: 105s
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