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Barbell Decline Bench Press
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4x6 reps |
rest: 120s
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Machine Decline Chest Press
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4x6 reps |
rest: 60s
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Machine Incline Chest Press
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4x6 reps |
rest: 60s
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Dumbbell Fly
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4x6 reps |
rest: 60s
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Barbell Pullover and Press
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4x10 reps |
rest: 60s
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Cable Cross Over
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 60s
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Deep Push Up
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4x10 reps |
rest: 60s
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Weighted Drop Push Up
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4x10 reps |
rest: 60s
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Butterfly
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4x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x6 reps |
rest: 120s
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Smith Machine Upright Row
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4x6 reps |
rest: 120s
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Smith Machine Shrug
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4x6 reps |
rest: 120s
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Dumbbell Alternate Seated Lateral Raise
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4x6 reps |
rest: 120s
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Band Shoulder Press
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4x10 reps |
rest: 60s
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Barbell Rear Delt Row
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4x10 reps |
rest: 60s
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Cable Lateral Raise
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4x10 reps |
rest: 60s
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Cable Row to Neck
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4x10 reps |
rest: 60s
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Dumbbell Seated Front Hammer Raises
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4x10 reps |
rest: 60s
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Dumbbell Alternate Seated Arnold Press
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4x10 reps |
rest: 60s
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super squat
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4x6 reps |
rest: 120s
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Smith Machine Single Leg Split Squat
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4x6 reps |
rest: 120s
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Leg Extensions
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4x6 reps |
rest: 120s
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Barbell Clean Deadlift
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4x6 reps |
rest: 120s
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Alternate Leg Diagonal Bound
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4x10 reps |
rest: 60s
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Barbell Clean
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4x10 reps |
rest: 60s
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Dumbbell Step Ups
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4x10 reps |
rest: 60s
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Dumbbell Walking Lunges
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4x10 reps |
rest: 60s
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Dumbbell Wall Squat
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4x10 reps |
rest: 60s
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Barbell Preacher Curl
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4x6 reps |
rest: 120s
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Cable Standing Biceps Curl
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3x6 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x6 reps |
rest: 120s
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Dumbbell Concentration Curls
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4x6 reps |
rest: 120s
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Dumbbell Preacher Hammer Curl
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4x6 reps |
rest: 120s
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Cable One Arm High Curl
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4x10 reps |
rest: 60s
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Cable Rope Hammer Curls
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 60s
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Dumbbell Flexor Incline Curl
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4x10 reps |
rest: 60s
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Machine Curl With Reverse Grip
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4x10 reps |
rest: 60s
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Barbell EZ Bar Reverse Grip Curl
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4x10 reps |
rest: 75s
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Barbell Seated Palms Down Wrist Curl
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4x10 reps |
rest: 75s
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Dumbbell Lying Pronation
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4x10 reps |
rest: 75s
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Seated Calf Raise
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4x10 reps |
rest: 75s
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Standing Calf Raises
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4x10 reps |
rest: 75s
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toes machine
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4x10 reps |
rest: 75s
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toes machine
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4x10 reps |
rest: 75s
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Seated Tricep Dip
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4x6 reps |
rest: 120s
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Machine Triceps Extension
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4x6 reps |
rest: 120s
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EZ Bar Reverse Grip French Press
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4x6 reps |
rest: 120s
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Chest Dip
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4x6 reps |
rest: 120s
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Cable High Pulley Overhead Tricep Extension
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4x10 reps |
rest: 60s
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Cable Kneeling Concentration Triceps Extension
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4x10 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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4x10 reps |
rest: 60s
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Cable Two Arm Tricep Kickback
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4x10 reps |
rest: 60s
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Dumbbell Alternate Lying Extension
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x6 reps |
rest: 120s
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Iso Lateral Wide Pulldown
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4x6 reps |
rest: 120s
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Leverage Machine Iso Row
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4x6 reps |
rest: 120s
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Chin Up
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4x6 reps |
rest: 120s
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Barbell Good Morning
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4x10 reps |
rest: 60s
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Barbell Rack Pulls
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4x10 reps |
rest: 60s
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Cable Elevated Rows
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4x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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4x10 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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4x10 reps |
rest: 60s
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