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Machine Assisted Pull Up
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3x15 reps |
rest: 30s
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Barbell Bent Over Row
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4x10 reps |
rest: 30s
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Close Grip Vertical Row
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3x10 reps |
rest: 0s
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Seated Machine Row
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3x10 reps |
rest: 30s
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Wide Grip Lat Pulldown
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3x99 reps |
rest: 0s
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Cable Straight Arm Push Down
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3x15 reps |
rest: 30s
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Barbell Bent Over Two Arm Row
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 30s
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Machine Reverse Flyes
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4x12 reps |
rest: 30s
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Barbell Curl
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3x12 reps |
rest: 30s
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Dumbbell Alternate Hammer Curl
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3x12 reps |
rest: 30s
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Bicep Curl Machine
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4x12 reps |
rest: 30s
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Cable Cross Over
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3x10 reps |
rest: 0s
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Cable Inner Chest Press
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3x10 reps |
rest: 30s
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Barbell Bench Press
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4x6 reps |
rest: 30s
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Leverage Incline Chest Press
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4x12 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 30s
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Barbell Up Right Row
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 30s
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Cable Tricep Kickback
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3x12 reps |
rest: 30s
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Machine Triceps Extension
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4x8 reps |
rest: 30s
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Lying Leg Curls
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4x15 reps |
rest: 30s
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Leg Extensions
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4x15 reps |
rest: 30s
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Barbell Full Squat
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3x8 reps |
rest: 30s
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Leg Press with Narrow Stance
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4x15 reps |
rest: 30s
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Dumbbell Walking Lunges
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3x20 reps |
rest: 30s
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Standing Calf Raises
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5x10 reps |
rest: 30s
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Seated Calf Raise
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5x10 reps |
rest: 30s
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Machine Assisted Pull Up
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3x15 reps |
rest: 30s
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Barbell Rack Pulls
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3x8 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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4x10 reps |
rest: 30s
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Dumbbell One Arm Row
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3x8 reps |
rest: 30s
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Full Range Of Motion Lat Pulldown
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3x15 reps |
rest: 0s
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Cable Rope Rear Delt Row
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3x15 reps |
rest: 30s
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Leverage Shrug
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4x15 reps |
rest: 30s
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Barbell Curl
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3x8 reps |
rest: 30s
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Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 30s
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Preacher Curl Machine
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4x12 reps |
rest: 30s
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Cable Cross Over
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4x15 reps |
rest: 30s
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Barbell Incline Bench Press
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4x8 reps |
rest: 30s
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Barbell Decline Bench Press
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3x10 reps |
rest: 30s
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Bench Press Machine
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x15 reps |
rest: 0s
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Dumbbell Front Raise
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5x15 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 30s
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Cable Triceps Pushdown
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3x12 reps |
rest: 30s
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Machine Triceps Extension
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4x12 reps |
rest: 30s
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Seated Leg Curl
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5x15 reps |
rest: 0s
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Leg Extensions
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5x15 reps |
rest: 30s
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Barbell Stiff-Legged Deadlift
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3x8 reps |
rest: 60s
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Single Leg Curl
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3x15 reps |
rest: 30s
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Leg Press
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5x10 reps |
rest: 30s
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Seated Calf Raise
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5x15 reps |
rest: 30s
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Standing Calf Raises
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5x15 reps |
rest: 30s
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Cable Rope Crunch
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5x15 reps |
rest: 30s
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Hanging Leg Raise
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5x15 reps |
rest: 30s
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Decline Bench Leg Raise
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5x15 reps |
rest: 30s
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Exercise Ball Crunch
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5x15 reps |
rest: 30s
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Walking
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0x12 reps |
rest: 30s
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