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Barbell Bench Press
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3x8,7,6 reps |
rest: 120s
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Machine Seated Row
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3x8,7,6 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10,9,8 reps |
rest: 120s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10,9,8 reps |
rest: 120s
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Dumbbell Seated Side Lateral Raise
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2x12,10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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2x12,10 reps |
rest: 60s
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Barbell Preacher Curl
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2x12,10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x12,10 reps |
rest: 60s
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Machine Leg Press
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3x12,11,10 reps |
rest: 120s
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Machine Single-Leg Curl
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3x10,9,8 reps |
rest: 120s
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Machine Calf Press
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4x8,7,6 reps |
rest: 60s
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Parallel Bar Hip Raise
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2x25 reps |
rest: 60s
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2x25 reps |
rest: 60s
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Back Hyperextension
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2x25 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8,7,6 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8,7,6 reps |
rest: 120s
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Cable Seated Row
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3x10,9,8 reps |
rest: 120s
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Dumbbell Bench Press
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3x10,9,8 reps |
rest: 120s
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Machine Fly
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2x12,10 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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2x12,10 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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2x12,10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x12,10 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x10,9,8 reps |
rest: 120s
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3x10,9,8 reps |
rest: 120s
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Machine Seated Leg Curl
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3x12,11,10 reps |
rest: 120s
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Machine Seated Calf Raise
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4x12,11,10 reps |
rest: 60s
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Parallel Bar Hip Raise
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2x25 reps |
rest: 60s
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2x25 reps |
rest: 60s
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