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Treadmill Running
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1x1 reps |
rest: 20s
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Stability Ball Pull-In
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3x12 reps |
rest: 60s
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Abdominal Pendulum
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3x12 reps |
rest: 60s
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3x24 reps |
rest: 60s
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Machine Fly
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2x20 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Pullover
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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2x24 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 20s
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Air Bike
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3x8 reps |
rest: 60s
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3x40 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 20s
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V-Up
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3x15 reps |
rest: 60s
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Air Bike
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3x180 reps |
rest: 60s
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Plank
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3x1 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Barbell Front Squat
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3x12 reps |
rest: 60s
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Machine Leg Extension
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2x20 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Barbell Upright Row
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 60s
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2x15 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 20s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Leg Raise with Hip Thrust
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3x15 reps |
rest: 60s
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Weight Plate Russian Twist
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3x30 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Leverage Machine Iso Row
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3x10 reps |
rest: 60s
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Machine Lat Pulldown
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4x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x10 reps |
rest: 60s
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Back Hyperextension
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2x15 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Cable Preacher Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x16 reps |
rest: 60s
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Dumbbell Concentration Curl
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2x30 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 20s
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Air Bike
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3x8 reps |
rest: 60s
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3x40 reps |
rest: 60s
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Jump Rope
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1x1 reps |
rest: 20s
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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3x20 reps |
rest: 60s
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3x20 reps |
rest: 60s
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Barbell Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Upright Row
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x24 reps |
rest: 60s
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Dumbbell Shoulder Abduction
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Abduction
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3x12 reps |
rest: 60s
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Single-Leg Calf Raise
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3x30 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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