Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Designed to regain strength while using nautilus type machinery and low weight dumbbells offered in small apartment/hotel workout rooms.
Narrow Grip Lat Pull Down
|
3x8 reps |
rest: 60s
|
||
Bench Press Machine
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Butterfly
|
3x8 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Air Bike
|
2x8 reps |
rest: 60s
|
||
Leg Raise
|
2x8 reps |
rest: 60s
|
||
Plank
|
2x0 reps |
rest: 60s
|
||
Running
|
0x0 reps |
rest: 20s
|
Bodyweight Side Lunge
|
3x8 reps |
rest: 60s
|
||
Pull Through
|
3x8 reps |
rest: 60s
|
||
One Leg Bodyweight Squat
|
3x8 reps |
rest: 60s
|
||
Bodyweight Standing Calf Raise
|
3x8 reps |
rest: 60s
|
||
Bridge
|
3x0 reps |
rest: 30s
|
||
Bodyweight Lunge
|
3x8 reps |
rest: 60s
|
||
Abdominal Pendulum
|
3x8 reps |
rest: 60s
|
||
Crunch with Hands Overhead
|
3x8 reps |
rest: 60s
|
||
Lying Floor Knee Raise
|
3x8 reps |
rest: 60s
|
||
Running
|
0x0 reps |
rest: 20s
|
Dumbbell Standing Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Deltoid Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent Over Reverse Fly
|
3x8 reps |
rest: 60s
|
||
Cable Up Right Row
|
3x8 reps |
rest: 60s
|
||
Cable Standing Biceps Curl
|
3x8 reps |
rest: 60s
|
||
Close Triceps Pushup
|
3x8 reps |
rest: 60s
|
||
Dumbbell Cross Body Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Cable High Pulley Overhead Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Grip Curl
|
3x8 reps |
rest: 60s
|
||
Cable One Arm Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable One Arm Tricep Pushdown
|
3x8 reps |
rest: 60s
|
||
Leg Raise
|
3x8 reps |
rest: 60s
|
||
Oblique Crunches
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 30s
|
||
Running
|
0x0 reps |
rest: 30s
|