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This routine is a plan I am following along with a strict diet plan to reduce body fat fast
Barbell Bench Press
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4x6 reps |
rest: 90s
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Barbell Incline Bench Press
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3x6 reps |
rest: 90s
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Dip Machine Push Up
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3x8 reps |
rest: 150s
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Cable Upper Chest Crossovers
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3x6 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x6 reps |
rest: 60s
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Barbell Standing Wide Grip Biceps Curl
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3x86 reps |
rest: 60s
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Dumbbell Seated Bicep Curl
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3x15 reps |
rest: 60s
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Cable Standing Curl
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3x15 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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Machine Lat Pull Down
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3x6 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x6 reps |
rest: 60s
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Cable V Bar Pull Down
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3x8 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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3x12 reps |
rest: 60s
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Barbell Close Grip Bench Press
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4x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Dip Machine Push Up
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3x6 reps |
rest: 60s
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Triceps Pushdown V Bar
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3x15 reps |
rest: 60s
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Cable Tricep Kickback
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3x12 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 60s
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Smith Machine Upright Row
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Seated Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Seated Scott Presses (YouTube this exercise
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press Behind the Neck
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3x8 reps |
rest: 60s
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Dumbbell Lying Rear Lateral Raise
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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3x8 reps |
rest: 60s
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Smith Machine Rear Delt Row
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3x8 reps |
rest: 60s
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Leg Extensions
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4x12 reps |
rest: 60s
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Smith Machine Squat
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4x6 reps |
rest: 60s
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Leg Press
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3x6 reps |
rest: 60s
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Seated Leg Curl
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3x15 reps |
rest: 60s
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Lying Leg Curls
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3x15 reps |
rest: 60s
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Thigh Abductor
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3x50 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Kneeling Squat
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3x8 reps |
rest: 60s
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Cable Pull Through
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3x8 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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Exercise Ball V Up
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3x20 reps |
rest: 60s
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Exercise Ball Leg Lifts
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3x15 reps |
rest: 60s
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Cable Twist on Exercise Ball
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3x8 reps |
rest: 60s
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Frog Sit Ups
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3x50 reps |
rest: 60s
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Cable Cross Over
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3x20 reps |
rest: 60s
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Dumbbell Around the Worlds
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3x15 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Cable Cross Over
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3x8 reps |
rest: 60s
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Cable Inner Chest Press
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3x8 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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