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Pull-Up
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2x7 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x15 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x12 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x20 reps |
rest: 60s
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Machine Calf Raise
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3x20 reps |
rest: 60s
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Cable Kneeling Crunch
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3x15 reps |
rest: 30s
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Decline Crunch
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3x15 reps |
rest: 30s
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Crunch
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3x15 reps |
rest: 30s
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Plank
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3x10 reps |
rest: 30s
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Chin-Up
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2x8 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Machine Reverse Fly
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Barbell Front Squat
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5x6 reps |
rest: 60s
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Machine Leg Extension
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5x6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x6 reps |
rest: 60s
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Dumbbell Walking Lunge
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5x6 reps |
rest: 60s
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Machine Seated Calf Raise
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5x8 reps |
rest: 60s
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Machine Calf Raise
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5x8 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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3x15 reps |
rest: 60s
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Air Bike
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3x15 reps |
rest: 60s
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Plank
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3x6 reps |
rest: 30s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 30s
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Dip
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3x10 reps |
rest: 30s
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Chin-Up
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3x10 reps |
rest: 30s
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Barbell Bent-Over Row
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4x10 reps |
rest: 60s
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Barbell Row
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Barbell Curl
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3x10 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x10 reps |
rest: 30s
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Dumbbell Alternating Seated Curl
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3x10 reps |
rest: 30s
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Preacher Curl Machine
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3x10 reps |
rest: 30s
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Barbell Squat
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4x10 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 30s
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Hack Squat
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3x10 reps |
rest: 30s
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Crunch
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3x10 reps |
rest: 30s
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Plank
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3x10 reps |
rest: 30s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Weight Plate Front Raise
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x15 reps |
rest: 60s
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Cable Tricep Kickback
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3x15 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 30s
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Cable Shoulder Extension
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3x10 reps |
rest: 30s
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Cable V Bar Pulldown
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3x10 reps |
rest: 30s
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Dumbbell Pullover
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3x10 reps |
rest: 30s
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Back Hyperextension
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3x10 reps |
rest: 30s
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Machine Reverse Fly
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3x10 reps |
rest: 30s
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Cable Rope Face Pull
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3x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 30s
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Barbell Spider Curl
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3x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 30s
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Barbell Reverse Curl
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3x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 30s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x10 reps |
rest: 30s
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Barbell Front Squat
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 30s
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Dumbbell Step-Up
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3x10 reps |
rest: 30s
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 60s
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Hanging Leg Raise
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3x10 reps |
rest: 30s
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Air Bike
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3x10 reps |
rest: 30s
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Dumbbell Side Bend
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3x10 reps |
rest: 30s
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Side Jacknife
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3x10 reps |
rest: 30s
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Barbell Bench Press
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4x8 reps |
rest: 60s
|
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Barbell Shoulder Press
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 60s
|
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Hack Squat
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4x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x10 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
|
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Machine Ab Crunch
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3x15 reps |
rest: 30s
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Decline Crunch
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3x15 reps |
rest: 30s
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Cable Kneeling Crunch
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3x15 reps |
rest: 30s
|
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Crunch
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3x15 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
|
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Cable Incline Press
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3x10 reps |
rest: 30s
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Cable Cross-Over
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3x10 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 30s
|
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
|
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 30s
|
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 30s
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Cable Tricep Kickback
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3x10 reps |
rest: 30s
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Barbell Front Squat
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4x12 reps |
rest: 60s
|
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Machine Leg Extension
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4x12 reps |
rest: 60s
|
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
|
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Dumbbell Lunge
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4x12 reps |
rest: 60s
|
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Dumbbell Step-Up
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4x12 reps |
rest: 60s
|
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
|
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
|
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Machine Calf Raise
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4x15 reps |
rest: 60s
|
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Hanging Leg Raise
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4x12 reps |
rest: 60s
|
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Reverse Crunch
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4x12 reps |
rest: 60s
|
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Air Bike
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4x12 reps |
rest: 60s
|
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Dumbbell Side Bend
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4x12 reps |
rest: 60s
|