Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Time to get rid of the Fat and make your body LEAN...
Phase 1 - Week One to Week Six
Phase 2 - Week Seven to Week Twelve
Wide Grip Lat Pulldown
|
3x15 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x15 reps |
rest: 60s
|
||
Barbell Bent Over Row
|
4x15 reps |
rest: 60s
|
||
Dumbbell One Arm Row
|
3x15 reps |
rest: 60s
|
||
Cable One Arm Lat Pulldown
|
3x15 reps |
rest: 60s
|
||
Crunches
|
5x15 reps |
rest: 60s
|
Close Grip Front Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent Arm Pullover
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent Over Row
|
3x8 reps |
rest: 60s
|
||
Reverse Grip Lat Pull Down
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x15 reps |
rest: 60s
|
||
Hyperextensions - Back Extensions
|
3x8 reps |
rest: 60s
|
Machine Fly
|
3x15 reps |
rest: 60s
|
||
Barbell Bench Press
|
4x15 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x15 reps |
rest: 60s
|
||
Dumbbell Bent Arm Pullover
|
3x15 reps |
rest: 60s
|
||
Push Up
|
3x15 reps |
rest: 60s
|
||
Crunches
|
5x15 reps |
rest: 60s
|
Cable Cross Over
|
3x8 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Push Up
|
3x8 reps |
rest: 60s
|
Running
|
1x0 reps |
rest: 60s
|
Leg Press
|
3x15 reps |
rest: 60s
|
||
Barbell Squat
|
4x15 reps |
rest: 60s
|
||
Dumbbell Lunges
|
3x15 reps |
rest: 60s
|
||
Dumbbell Step Ups
|
3x15 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x15 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x15 reps |
rest: 60s
|
||
Crunches
|
5x15 reps |
rest: 60s
|
Leg Press Machine With One Leg
|
3x8 reps |
rest: 60s
|
||
Kettlebell Goblet Squat
|
3x8 reps |
rest: 60s
|
||
Leg Extensions
|
3x8 reps |
rest: 60s
|
||
Dumbbell Stiff-Legged Deadlift
|
3x8 reps |
rest: 60s
|
||
Lying Leg Curls
|
3x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x8 reps |
rest: 60s
|
||
Seated Calf Raise
|
3x8 reps |
rest: 60s
|
Crunches
|
3x15 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x15 reps |
rest: 60s
|
||
Cross Body Crunch
|
3x15 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x15 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
3x15 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
3x15 reps |
rest: 60s
|
||
Dumbbell One Arm Side Lateral Raise
|
3x15 reps |
rest: 60s
|
||
Cable Up Right Row
|
3x15 reps |
rest: 60s
|
||
Crunches
|
5x15 reps |
rest: 60s
|
Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Leg Raise
|
3x8 reps |
rest: 60s
|
||
Twisting Floor Crunch
|
3x8 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Front Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lying Rear Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
Cable Rope Triceps Pushdown
|
3x15 reps |
rest: 60s
|
||
Barbell Lying Triceps Extension
|
4x15 reps |
rest: 60s
|
||
Dumbbell Standing One Arm Triceps Extension
|
3x15 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x15 reps |
rest: 60s
|
||
EZ Bar Curl
|
4x15 reps |
rest: 60s
|
||
Dumbbell Incline Bench Curl
|
3x15 reps |
rest: 60s
|
||
Dumbbell Concentration Curls
|
3x15 reps |
rest: 60s
|
||
Crunches
|
5x15 reps |
rest: 60s
|
Cable One Arm Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Barbell Lying Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lying Supine Two Arm Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Close Triceps Pushup
|
3x8 reps |
rest: 60s
|
||
Cable Standing One Arm Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Close Grip Standing Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Hammer Curls
|
3x8 reps |
rest: 60s
|
||
Cable Standing Curl
|
3x8 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x8 reps |
rest: 60s
|
Running
|
1x0 reps |
rest: 60s
|
||
Jump Rope
|
1x0 reps |
rest: 60s
|
||
Sit Squat
|
5x15 reps |
rest: 60s
|
||
Push Up
|
5x15 reps |
rest: 60s
|
||
Single Bench Dip
|
3x15 reps |
rest: 60s
|
||
Crunches
|
3x15 reps |
rest: 60s
|
||
Cross Body Crunch
|
3x15 reps |
rest: 60s
|
||
Air Bike
|
3x15 reps |
rest: 60s
|