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Barbell Bench Press
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3x5 reps |
rest: 180s
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Barbell Bent Over Row
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3x3 reps |
rest: 180s
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Weighted Pull Ups
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2x6 reps |
rest: 150s
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Inverted Row
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2x6 reps |
rest: 120s
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Push Up
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2x6 reps |
rest: 120s
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EZ Bar Curl
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3x6 reps |
rest: 120s
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Weighted Tricep Dips
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3x6 reps |
rest: 120s
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Machine Deltoid Raise
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3x12 reps |
rest: 90s
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Barbell Squat
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6x3 reps |
rest: 90s
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Leg Press Machine
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2x12 reps |
rest: 90s
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Leg Extensions
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2x15 reps |
rest: 75s
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Barbell Stiff-Legged Deadlift
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3x8 reps |
rest: 90s
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Lying Leg Curls
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3x12 reps |
rest: 90s
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Seated Leg Curl
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3x15 reps |
rest: 90s
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Seated Calf Raise
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3x10 reps |
rest: 90s
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Donkey Calf Raises
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4x15 reps |
rest: 90s
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Dumbbell Shoulder Press
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3x5 reps |
rest: 180s
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Barbell Bent Over Row
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6x3 reps |
rest: 90s
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V Bar Pull Up
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3x8 reps |
rest: 90s
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T Bar Row
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3x8 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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2x12 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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2x15 reps |
rest: 60s
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Machine Reverse Flyes
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3x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 90s
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Barbell Full Squat
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3x5 reps |
rest: 180s
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Hack Squat
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2x6 reps |
rest: 120s
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Leg Extensions
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2x6 reps |
rest: 120s
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Barbell Stiff-Legged Deadlift
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3x5 reps |
rest: 180s
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Lying Leg Curls
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3x6 reps |
rest: 120s
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Calf Press on Leg Press Machine
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3x6 reps |
rest: 120s
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Calf Press On Leg Press
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3x6 reps |
rest: 120s
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Barbell Bench Press
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6x3 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Machine Decline Chest Press
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2x12 reps |
rest: 90s
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Cable Cross Over
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2x15 reps |
rest: 90s
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Barbell Preacher Curl
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3x8 reps |
rest: 90s
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Dumbbell Concentration Curls
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2x12 reps |
rest: 90s
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Barbell Spider Curl
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2x15 reps |
rest: 90s
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EZ Bar Triceps Extension
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3x8 reps |
rest: 90s
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Cable Rope Triceps Pushdown
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2x12 reps |
rest: 90s
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Cable One Arm Tricep Extension
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2x15 reps |
rest: 90s
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