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Barbell Decline Bench Press
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6x11 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x11 reps |
rest: 60s
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Dumbbell Bench Press
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2x20 reps |
rest: 60s
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Dumbbell Incline Fly
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3x11 reps |
rest: 0s
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Cable Lower Chest Raise
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3x11 reps |
rest: 60s
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Cable Mid Chest Crossovers
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3x11 reps |
rest: 60s
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Chest Dip
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5x12 reps |
rest: 60s
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Sit Up
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1x100 reps |
rest: 0s
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Pull Ups
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2x10 reps |
rest: 60s
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Barbell Deadlift
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5x10 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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3x10 reps |
rest: 0s
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Reverse Grip Lat Pull Down
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3x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 0s
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Barbell Reverse Grip Bent Over Row
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4x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Smith Machine One Leg Calf Raise
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3x10 reps |
rest: 0s
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Seated One Leg Calf Raise
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3x10 reps |
rest: 30s
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Barbell Push Press
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6x10 reps |
rest: 60s
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Dumbbell Arnold Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 0s
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Dumbbell Seated Bent Over Reverse Fly
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4x10 reps |
rest: 60s
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Cable Rope Face Pull
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4x10 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Barbell Shrugs Behind The Back
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3x10 reps |
rest: 60s
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Sit Up
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1x100 reps |
rest: 0s
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Barbell Curl
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4x21 reps |
rest: 0s
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Barbell Standing Overhead Triceps Extension
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4x21 reps |
rest: 30s
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Dumbbell Incline Bench Hammer Curl
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4x10 reps |
rest: 0s
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Cable Triceps Pushdown
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4x10 reps |
rest: 30s
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Dumbbell Standing One-Arm Curl Over Incline Bench
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3x10 reps |
rest: 0s
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Cable One Arm Tricep Extension
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3x10 reps |
rest: 30s
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Cable Standing Reverse Curl
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3x10 reps |
rest: 0s
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Cable Wrist Curl
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3x10 reps |
rest: 30s
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Weighted Tricep Dips
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4x10 reps |
rest: 30s
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Calf Press On Leg Press
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3x10 reps |
rest: 0s
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Calf Press on Leg Press Machine
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3x10 reps |
rest: 30s
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Barbell Squat
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6x10 reps |
rest: 60s
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Barbell Sumo Deadlift
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4x10 reps |
rest: 60s
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Leg Press
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4x10 reps |
rest: 60s
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Leg Extensions
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3x10 reps |
rest: 0s
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Lying Leg Curls
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3x10 reps |
rest: 60s
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Smith Machine One Leg Calf Raise
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3x10 reps |
rest: 0s
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Seated Calf Raise
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3x10 reps |
rest: 30s
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Sit Up
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1x100 reps |
rest: 0s
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