Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Smith Machine Bench Press
|
3x8 reps |
rest: 90s
|
||
Smith Machine Incline Bench Press
|
3x8 reps |
rest: 90s
|
||
Dumbbell Incline Bench Press (Palms in)
|
3x8 reps |
rest: 90s
|
||
Dumbbell Fly
|
3x8 reps |
rest: 90s
|
||
Leverage Chest Press
|
3x8 reps |
rest: 90s
|
||
Push-Up to Side Plank
|
3x8 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 90s
|
||
Cable Cross-Over
|
3x8 reps |
rest: 90s
|
Smith Machine Squat
|
3x8 reps |
rest: 90s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 90s
|
||
Machine Seated Leg Curl
|
3x8 reps |
rest: 90s
|
||
Machine Leg Press
|
3x8 reps |
rest: 90s
|
||
Calf Press On Leg Press
|
3x8 reps |
rest: 90s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
3x8 reps |
rest: 90s
|
||
Cable Pull Through
|
3x8 reps |
rest: 90s
|
Smith Machine Shoulder Press
|
3x8 reps |
rest: 90s
|
||
Smith Machine Shoulder Press (Close Grip)
|
3x8 reps |
rest: 90s
|
||
Barbell Upright Row
|
3x8 reps |
rest: 90s
|
||
Cable Rope Face Pull
|
3x8 reps |
rest: 90s
|
||
Leverage Machine Shrug
|
3x8 reps |
rest: 90s
|
||
Kettlebell One-Arm Snatch
|
3x8 reps |
rest: 90s
|
||
Cable Lateral Raise
|
3x8 reps |
rest: 90s
|
||
Cable Front Raise
|
3x8 reps |
rest: 90s
|
Pull-Up
|
3x8 reps |
rest: 90s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 90s
|
||
T Bar Row
|
3x8 reps |
rest: 90s
|
||
Barbell Seated Good Morning
|
3x8 reps |
rest: 90s
|
||
Cable V Bar Pulldown
|
3x8 reps |
rest: 90s
|
||
Cable Rope Seated Row
|
3x8 reps |
rest: 90s
|
||
Smith Machine Bent-Over Row
|
3x8 reps |
rest: 90s
|
||
Back Hyperextension
|
3x8 reps |
rest: 90s
|
Chin-Up
|
3x8 reps |
rest: 90s
|
||
Dumbbell One-Arm Preacher Curl
|
3x8 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 90s
|
||
Dumbbell Incline Spider Curl
|
3x8 reps |
rest: 90s
|
||
Barbell Drag Curl
|
3x8 reps |
rest: 90s
|
||
Cable Rope Hammer Curl
|
3x8 reps |
rest: 90s
|
||
Cable Dual Overhead Curl
|
3x8 reps |
rest: 90s
|
||
Preacher Curl Machine
|
3x8 reps |
rest: 90s
|
Weighted Tricep Dip
|
3x8 reps |
rest: 90s
|
||
Barbell Overhead Tricep Extension
|
3x8 reps |
rest: 90s
|
||
Dumbbell Seated One-Arm Tricep Extension
|
3x8 reps |
rest: 90s
|
||
Cable Kneeling Tricep Extension
|
3x8 reps |
rest: 90s
|
||
Cable Rope Overhead Tricep Extension
|
3x8 reps |
rest: 90s
|
||
Cable Tricep Kickback
|
3x8 reps |
rest: 90s
|
||
Machine Tricep Extension
|
3x8 reps |
rest: 90s
|
||
Machine Dip
|
3x8 reps |
rest: 90s
|
Decline Crunch
|
3x8 reps |
rest: 90s
|
||
Plank
|
3x8 reps |
rest: 90s
|
||
Cable Kneeling Crunch
|
3x8 reps |
rest: 90s
|
||
Cable Wood Chop
|
3x8 reps |
rest: 90s
|
||
Dumbbell Seated Wrist Curl
|
3x8 reps |
rest: 90s
|
||
Dumbbell Seated Wrist Curl (Palms Down)
|
3x8 reps |
rest: 90s
|
||
Dumbbell Seated Wrist Curl (Neutral Grip)
|
3x8 reps |
rest: 90s
|
||
3x8 reps |
rest: 90s
|
Barbell Bench Press
|
5x8 reps |
rest: 90s
|
||
Barbell Incline Bench Press
|
5x8 reps |
rest: 90s
|
||
Barbell Decline Bench Press
|
5x8 reps |
rest: 90s
|
||
Barbell Curl
|
5x8 reps |
rest: 90s
|
||
Preacher Curl Machine
|
5x8 reps |
rest: 90s
|
||
Cable Reverse Curl
|
5x8 reps |
rest: 90s
|
Barbell Deadlift
|
5x8 reps |
rest: 90s
|
||
Pull-Up
|
5x8 reps |
rest: 90s
|
||
Leverage Machine Iso Row
|
5x8 reps |
rest: 90s
|
||
Dip
|
5x8 reps |
rest: 90s
|
||
Barbell Tricep Extension (Supine)
|
5x8 reps |
rest: 90s
|
||
Cable Shoulder Extension
|
5x8 reps |
rest: 90s
|
Barbell Squat
|
5x8 reps |
rest: 90s
|
||
Hack Squat
|
5x8 reps |
rest: 90s
|
||
Machine Leg Press
|
5x8 reps |
rest: 90s
|
||
Dumbbell Wrist Curl (Palms Up)
|
5x8 reps |
rest: 90s
|
||
Dumbbell Wrist Curl (Palms Down)
|
5x8 reps |
rest: 90s
|
||
5x8 reps |
rest: 90s
|
Dumbbell Seated Shoulder Press
|
5x8 reps |
rest: 90s
|
||
Barbell Military Press
|
5x8 reps |
rest: 90s
|
||
Leverage Machine Shrug
|
5x8 reps |
rest: 90s
|
||
Machine Ab Crunch
|
5x8 reps |
rest: 90s
|
||
Dumbbell Side Bend
|
5x8 reps |
rest: 90s
|
||
Cable Wood Chop
|
5x8 reps |
rest: 90s
|
Barbell Squat
|
3x8 reps |
rest: 90s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 90s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 90s
|
||
Barbell Squat
|
2x8 reps |
rest: 90s
|
||
Barbell Bench Press
|
2x8 reps |
rest: 90s
|
||
Barbell Deadlift
|
2x8 reps |
rest: 90s
|
||
Barbell Squat
|
1x8 reps |
rest: 90s
|
||
Barbell Bench Press
|
1x8 reps |
rest: 90s
|
||
Barbell Deadlift
|
1x8 reps |
rest: 90s
|