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Hanging Knee Raise
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1x20 reps |
rest: 0s
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Air Bike
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1x20 reps |
rest: 0s
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Cat Stretch
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1x15 reps |
rest: 0s
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Camel Pose
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1x15 reps |
rest: 60s
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Hanging Knee Raise
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1x20 reps |
rest: 0s
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Air Bike
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1x20 reps |
rest: 0s
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Cat Stretch
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1x15 reps |
rest: 0s
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Camel Pose
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1x15 reps |
rest: 60s
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Leg Raise
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2x15 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 5s
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Machine Calf Raise
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6x20 reps |
rest: 60s
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Machine Seated Calf Raise
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6x15 reps |
rest: 60s
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Machine Leg Extension
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1x30 reps |
rest: 60s
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Machine Leg Extension
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1x25 reps |
rest: 60s
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Machine Leg Extension
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1x20 reps |
rest: 60s
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Machine Leg Extension
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1x15 reps |
rest: 60s
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Machine Leg Extension
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1x15 reps |
rest: 60s
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Machine Leg Extension
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1x10 reps |
rest: 60s
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Barbell Single-Leg Squat
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3x15 reps |
rest: 60s
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Hanging Leg Raise
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1x20 reps |
rest: 0s
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Air Bike
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1x20 reps |
rest: 0s
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Alternating Reach and Catch
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1x20 reps |
rest: 0s
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Forearm Plank with Hip Abduction
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1x15 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Machine Leg Extension
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3x20 reps |
rest: 60s
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Kettlebell Goblet Squat
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5x10 reps |
rest: 60s
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Dumbbell Step-Up
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5x15 reps |
rest: 60s
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Machine Calf Raise
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6x20 reps |
rest: 60s
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Machine Seated Calf Raise
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6x20 reps |
rest: 60s
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Barbell Bench Press
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3x5 reps |
rest: 60s
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Leverage Shoulder Press
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2x10 reps |
rest: 60s
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Leverage Incline Chest Press
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3x6 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x5 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Dublin Press
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3x15 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 10s
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Elliptical Training
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1x0 reps |
rest: 10s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Decline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Cable Deltoid Raise
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2x12 reps |
rest: 60s
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Cable Lateral Raise
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 10s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Rear Row (Prone)
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3x10 reps |
rest: 60s
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Back Hyperextension
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4x15 reps |
rest: 60s
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Dumbbell Zottman Curl
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3x12 reps |
rest: 30s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 30s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Weight Plate Shrug
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3x12 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x15 reps |
rest: 60s
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Band Reverse Fly
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2x10 reps |
rest: 60s
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Pull-Up
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1x9 reps |
rest: 60s
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Cable Rope Face Pull
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2x15 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 10s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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T Bar Row
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3x6 reps |
rest: 60s
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Chin-Up
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3x5 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Barbell Shrug
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2x8 reps |
rest: 60s
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Barbell Behind the Back Shrug
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2x8 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x15 reps |
rest: 60s
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Cable Seated Row
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2x8 reps |
rest: 60s
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Cable Rope Face Pull
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2x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 10s
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Plank
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2x15 reps |
rest: 30s
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Leg Raise
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2x15 reps |
rest: 30s
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Cat Stretch
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1x15 reps |
rest: 0s
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Camel Pose
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1x15 reps |
rest: 60s
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V-Up
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2x15 reps |
rest: 30s
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Hanging Knee Raise
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4x15 reps |
rest: 60s
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Pull-Up
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6x15 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Machine Leg Curl (Prone)
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3x20 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 60s
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Bodyweight Lunge
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4x10 reps |
rest: 60s
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Barbell Good Morning
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Machine Calf Raise
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6x20 reps |
rest: 60s
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Machine Seated Calf Raise
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6x20 reps |
rest: 60s
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Bench Leg Pull-In
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1x15 reps |
rest: 0s
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Stability Ball Dumbbell Sit-Up
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1x15 reps |
rest: 0s
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Cat Stretch
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1x15 reps |
rest: 0s
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Camel Pose
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1x15 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Machine Calf Raise
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6x20 reps |
rest: 60s
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Machine Seated Calf Raise
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6x20 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x30 reps |
rest: 30s
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Machine Leg Curl (Prone)
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1x25 reps |
rest: 30s
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Machine Leg Curl (Prone)
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1x20 reps |
rest: 30s
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Machine Leg Curl (Prone)
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1x15 reps |
rest: 30s
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Machine Leg Curl (Prone)
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1x15 reps |
rest: 30s
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Machine Leg Curl (Prone)
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10x15 reps |
rest: 30s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Cable Standing Leg Curl
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2x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Decline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Cable Deltoid Raise
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2x12 reps |
rest: 60s
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Cable Lateral Raise
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 10s
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Barbell Bench Press
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3x5 reps |
rest: 60s
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Leverage Incline Chest Press
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3x6 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x5 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Dublin Press
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3x15 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 10s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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T Bar Row
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3x6 reps |
rest: 60s
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Chin-Up
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3x5 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Barbell Shrug
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2x8 reps |
rest: 60s
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Barbell Behind the Back Shrug
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2x8 reps |
rest: 60s
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Cable Seated Row
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2x8 reps |
rest: 60s
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Cable Rope Face Pull
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2x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 10s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
|
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Dumbbell One-Arm Rear Row (Prone)
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3x10 reps |
rest: 60s
|
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Dumbbell Zottman Curl
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3x12 reps |
rest: 30s
|
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Dumbbell Bicep Curl
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3x12 reps |
rest: 30s
|
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Weight Plate Shrug
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3x12 reps |
rest: 60s
|
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Dumbbell Reverse Fly with External Rotation
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3x12 reps |
rest: 60s
|
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Rowing
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1x0 reps |
rest: 10s
|
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Stationary Bike
|
1x0 reps |
rest: 10s
|