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Usually pauses between series and exercises are 2 minutes.
The training cycle is 2+1, if it is harder week, then the third week should include recovery training.
Treadmill Running
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0x0 reps |
rest: 17s
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Pull Ups
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4x10 reps |
rest: 120s
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Wide Grip Pulldown Behind The Neck
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4x8 reps |
rest: 120s
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Cable Straight Arm Push Down
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4x10 reps |
rest: 120s
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Cable Rope Seated Row
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4x8 reps |
rest: 120s
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Hyperextensions - Back Extensions
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4x10 reps |
rest: 90s
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Exercise Ball Crunch
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3x15 reps |
rest: 60s
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Hanging Knee Raise
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3x10 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 17s
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Barbell Bench Press
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3x10 reps |
rest: 120s
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Dumbbell Bench Press
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2x8 reps |
rest: 120s
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Dumbbell Incline Fly
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2x10 reps |
rest: 120s
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Dip
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3x12 reps |
rest: 120s
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EZ Bar Triceps Extension
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3x10 reps |
rest: 120s
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Cable Rope Triceps Pushdown
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3x8 reps |
rest: 120s
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Barbell Curl
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3x10 reps |
rest: 120s
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Cable Standing One Arm Bicep Curl
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3x8 reps |
rest: 120s
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Treadmill Running
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0x0 reps |
rest: 17s
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Shoulder Circles
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2x30 reps |
rest: 10s
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Cable External Rotation
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1x20 reps |
rest: 10s
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Cable Internal Rotation
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1x20 reps |
rest: 10s
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Incline push up
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 120s
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Barbell Front Raise
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3x10 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 120s
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Cable Reverse Fly
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3x8 reps |
rest: 120s
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Plank with Side Kick
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3x8 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 17s
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Barbell Squat
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3x8 reps |
rest: 120s
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Leg Press
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3x10 reps |
rest: 120s
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Seated Leg Curl
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4x6 reps |
rest: 120s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Seated Calf Raise
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Lying to Side Plank
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2x8 reps |
rest: 60s
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