Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
- If you have a medical condition, please consult with your doctor before following this workout
Step Machine
|
0x0 reps |
rest: 20s
|
||
Machine Ab Crunch
|
2x40 reps |
rest: 60s
|
||
Machine Incline Chest Press
|
6x10 reps |
rest: 30s
|
||
Dumbbell Bench Press
|
4x10 reps |
rest: 30s
|
||
Dip
|
4x25 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 30s
|
||
Dumbbell Front Raise
|
4x10 reps |
rest: 30s
|
||
Dumbbell Seated Arnold Press
|
4x10 reps |
rest: 30s
|
Running
|
0x0 reps |
rest: 20s
|
||
Machine Ab Crunch
|
2x40 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
1x55 reps |
rest: 30s
|
||
Cable Shoulder Extension
|
4x10 reps |
rest: 30s
|
||
Cable Shoulder Extension
|
4x15 reps |
rest: 30s
|
||
Dumbbell Seated One-Arm Tricep Extension
|
4x15 reps |
rest: 30s
|
||
Dip
|
1x30 reps |
rest: 30s
|
||
Dumbbell Bicep Curl
|
4x10 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
1x15 reps |
rest: 30s
|
||
Dumbbell Hammer Curl
|
2x10 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
1x15 reps |
rest: 30s
|
||
Dumbbell Hammer Curl
|
2x10 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
1x15 reps |
rest: 30s
|
||
Dumbbell Concentration Curl
|
2x10 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
1x15 reps |
rest: 30s
|
||
Dumbbell Concentration Curl
|
2x10 reps |
rest: 30s
|
||
Cable One-Arm Bicep Curl
|
1x10 reps |
rest: 10s
|
||
Cable One-Arm Bicep Curl
|
1x15 reps |
rest: 10s
|
||
Cable One-Arm Bicep Curl
|
1x20 reps |
rest: 10s
|
||
Cable One-Arm Bicep Curl
|
1x25 reps |
rest: 10s
|
||
Cable One-Arm Bicep Curl
|
1x30 reps |
rest: 10s
|
Stationary Bike
|
0x0 reps |
rest: 5s
|
||
Machine Ab Crunch
|
2x40 reps |
rest: 30s
|
||
Smith Machine Squat
|
4x10 reps |
rest: 45s
|
||
Hack Squat
|
4x10 reps |
rest: 45s
|
||
Machine Leg Curl (Prone)
|
4x10 reps |
rest: 30s
|
||
Machine Calf Raise
|
4x10 reps |
rest: 30s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 30s
|
||
Barbell Deadlift
|
4x10 reps |
rest: 45s
|
||
Machine Seated Calf Raise
|
4x10 reps |
rest: 30s
|
||
Machine Leg Press
|
4x12 reps |
rest: 45s
|
Step Machine
|
0x0 reps |
rest: 20s
|
||
Machine Ab Crunch
|
2x40 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 30s
|
||
Cable Front Lat Pulldown (Close Grip)
|
4x10 reps |
rest: 30s
|
||
Cable Seated Row
|
4x10 reps |
rest: 30s
|
||
Smith Machine Upright Row
|
1x10 reps |
rest: 15s
|
||
Smith Machine Shrug
|
1x10 reps |
rest: 15s
|
||
Smith Machine Shrug
|
1x10 reps |
rest: 15s
|
||
Weight Plate Shrug
|
1x15 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
1x10 reps |
rest: 15s
|
||
Smith Machine Shrug
|
1x10 reps |
rest: 15s
|
||
Smith Machine Shrug
|
1x10 reps |
rest: 15s
|
||
Weight Plate Shrug
|
1x10 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
1x10 reps |
rest: 15s
|
||
Smith Machine Shrug
|
1x10 reps |
rest: 15s
|
||
Smith Machine Shrug
|
1x10 reps |
rest: 15s
|
||
Weight Plate Shrug
|
1x8 reps |
rest: 60s
|
Stationary Bike
|
0x0 reps |
rest: 5s
|
||
Machine Ab Crunch
|
2x40 reps |
rest: 30s
|
||
Barbell Squat
|
3x10 reps |
rest: 45s
|
||
Barbell Squat
|
5x6 reps |
rest: 60s
|
||
Barbell Front Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x6 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
5x8 reps |
rest: 45s
|
||
Barbell Standing Calf Raise
|
5x8 reps |
rest: 45s
|
||
Machine Leg Press
|
4x8 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x8 reps |
rest: 45s
|