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Decline Crunch
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3x12 reps |
rest: 60s
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Seated Bench Leg Pull-In
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3x6 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x6 reps |
rest: 60s
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Cable Kneeling Crunch
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3x6 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x6 reps |
rest: 60s
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Hanging Knee Raise
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3x6 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x6 reps |
rest: 120s
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Cable Shoulder Extension
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3x6 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x6 reps |
rest: 120s
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Pull-Up
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3x6 reps |
rest: 120s
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Chin-Up
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3x6 reps |
rest: 120s
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Machine Reverse Lat Pulldown (Close Grip)
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3x6 reps |
rest: 120s
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V Bar Pull-Up
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3x6 reps |
rest: 120s
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Back Hyperextension
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3x6 reps |
rest: 120s
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Cable Seated Row
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3x6 reps |
rest: 120s
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Chin-Up (Mixed Grip)
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3x6 reps |
rest: 120s
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Machine Seated Row
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3x6 reps |
rest: 120s
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Back Hyperextension
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3x6 reps |
rest: 120s
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Cable Rear Pulldown (Wide Grip)
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3x6 reps |
rest: 120s
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 120s
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Dumbbell Alternating Hammer Curl
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3x6 reps |
rest: 120s
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EZ Bar Curl
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3x6 reps |
rest: 120s
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Barbell Bicep Drag Curl
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3x6 reps |
rest: 120s
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Barbell Curl
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3x6 reps |
rest: 120s
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Dumbbell Alternating Bicep Curl
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 120s
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Barbell Bench Press
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3x8 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 120s
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Dumbbell Bench Press
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3x8 reps |
rest: 120s
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Barbell Bench Press (Close Grip)
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3x6 reps |
rest: 120s
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Barbell Squat
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3x6 reps |
rest: 120s
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Machine Leg Press
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3x6 reps |
rest: 120s
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Barbell Romanian Deadlift From Deficit
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3x6 reps |
rest: 120s
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Machine Seated Calf Raise
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3x6 reps |
rest: 120s
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Barbell Shoulder Press
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3x6 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 120s
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Dumbbell Seated Arnold Press
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3x6 reps |
rest: 120s
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Dumbbell Bent-Over Reverse Fly
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3x6 reps |
rest: 120s
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Cable Rope Face Pull
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3x6 reps |
rest: 120s
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Barbell Upright Row
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3x6 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 120s
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Barbell Bench Press (Close Grip)
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3x6 reps |
rest: 120s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 120s
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EZ Bar Tricep Extension
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3x6 reps |
rest: 120s
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Cable Shoulder Extension
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3x6 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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3x6 reps |
rest: 120s
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