Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
To create your own custom workout, set this workout as your current routine and add your own exercises!
Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".
Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.
Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.
Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Upright Row
|
3x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Machine Inverted Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Reverse Fly
|
3x10 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl (Overhand)
|
3x8 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Mid Chest Crossover
|
3x10 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Barbell Front Raise
|
3x8 reps |
rest: 60s
|
||
Barbell JM Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Stability Ball Neck Flexion
|
3x8 reps |
rest: 60s
|
||
Stability Ball Neck Extension
|
3x8 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 60s
|
||
Cable Rear Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Weight Plate Shrug
|
3x10 reps |
rest: 60s
|
||
Cable Rope Deltoid Row
|
3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
Bench Push-Up
|
4x8 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x8 reps |
rest: 60s
|
||
Barbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Machine Dip
|
3x8 reps |
rest: 60s
|
||
Cable Tricep Kickback (Reverse Grip)
|
3x8 reps |
rest: 60s
|