Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Barbell Front Squat
|
3x6 reps |
rest: 120s
|
||
Barbell Power Clean from Blocks
|
2x2 reps |
rest: 120s
|
||
Dumbbell Walking Lunge
|
2x12 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
3x12 reps |
rest: 90s
|
||
Machine Ab Crunch
|
2x12 reps |
rest: 90s
|
||
Jump Rope
|
1x6 reps |
rest: 2s
|
||
Jump Rope
|
1x6 reps |
rest: 2s
|
||
Jump Rope
|
1x6 reps |
rest: 2s
|
Barbell Bench Press
|
3x6 reps |
rest: 120s
|
||
Barbell Bent-Over Row
|
3x6 reps |
rest: 120s
|
||
Dip
|
2x12 reps |
rest: 90s
|
||
Barbell Curl
|
2x12 reps |
rest: 90s
|
||
Dumbbell Lateral Raise
|
2x12 reps |
rest: 90s
|
||
Cable Cross-Over
|
2x12 reps |
rest: 90s
|
||
Machine Ab Crunch
|
2x12 reps |
rest: 90s
|
Barbell Deadlift
|
5x1 reps |
rest: 120s
|
||
Barbell Squat
|
3x6 reps |
rest: 120s
|
||
Machine Leg Press
|
2x12 reps |
rest: 0s
|
||
Calf Press On Leg Press
|
2x12 reps |
rest: 90s
|
||
Machine Leg Extension
|
2x12 reps |
rest: 0s
|
||
Machine Seated Leg Curl
|
2x12 reps |
rest: 90s
|
||
Machine Ab Crunch
|
2x12 reps |
rest: 90s
|
Barbell Incline Bench Press
|
3x6 reps |
rest: 120s
|
||
Chin-Up
|
3x12 reps |
rest: 90s
|
||
Barbell Shoulder Press
|
2x6 reps |
rest: 120s
|
||
Barbell Shrug
|
2x12 reps |
rest: 90s
|
||
Barbell Preacher Curl
|
2x12 reps |
rest: 0s
|
||
Cable Tricep Pushdown (Rope)
|
2x12 reps |
rest: 90s
|
||
Machine Ab Crunch
|
2x12 reps |
rest: 90s
|
Knee to Chest (Supine)
|
4x20 reps |
rest: 30s
|
||
Barbell Squat
|
3x6 reps |
rest: 120s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 90s
|
||
Machine Hip Abduction
|
2x12 reps |
rest: 0s
|
||
Machine Hip Adduction
|
2x12 reps |
rest: 90s
|
||
Back Hyperextension
|
2x12 reps |
rest: 90s
|
||
Machine Ab Crunch
|
2x12 reps |
rest: 90s
|
Barbell Decline Bench Press
|
3x6 reps |
rest: 120s
|
||
Dumbbell One-Arm Row
|
3x12 reps |
rest: 90s
|
||
Barbell Bench Press (Close Grip)
|
2x12 reps |
rest: 90s
|
||
Dumbbell Seated Shoulder Press
|
2x6 reps |
rest: 120s
|
||
Dumbbell Bent-Over Raise
|
2x12 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
2x12 reps |
rest: 90s
|
||
Machine Ab Crunch
|
2x12 reps |
rest: 90s
|
Yoga
|
1x6 reps |
rest: 30s
|