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full body workout based on progressive overload.
Bridge
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3x10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x10 reps |
rest: 60s
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Stability Ball Crunch
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3x8 reps |
rest: 60s
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Push-Up
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3x10 reps |
rest: 60s
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Stability Ball Hand and Foot Exchange
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Hanging Knee Raise
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3x10 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x5 reps |
rest: 90s
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Chin-Up
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3x5 reps |
rest: 90s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Cable Incline Fly
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3x5 reps |
rest: 90s
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Indoor Cycling
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1x0 reps |
rest: 35s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Glute Bridge
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 90s
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Barbell Military Press
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3x5 reps |
rest: 90s
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Barbell Deadlift
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3x5 reps |
rest: 90s
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Chin-Up
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3x5 reps |
rest: 90s
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Calf Press On Leg Press
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3x20 reps |
rest: 45s
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Indoor Cycling
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1x0 reps |
rest: 35s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 90s
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Chin-Up
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3x5 reps |
rest: 90s
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Barbell Bench Press
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3x5 reps |
rest: 90s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x15 reps |
rest: 45s
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Indoor Cycling
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1x0 reps |
rest: 35s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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