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Air Bike
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1x30 reps |
rest: 60s
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Bridge
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1x8 reps |
rest: 60s
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Barbell Bench Press
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10x3 reps |
rest: 60s
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Pull Ups
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6x5 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x6 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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2x15 reps |
rest: 60s
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Dip
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2x8 reps |
rest: 60s
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Push Up
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1x230 reps |
rest: 0s
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Dumbbell Hammer Curls
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1x30 reps |
rest: 60s
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Cable Triceps Pushdown
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1x30 reps |
rest: 60s
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Hanging Leg Raise
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10x3 reps |
rest: 60s
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Glute Kickback
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10x8 reps |
rest: 60s
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Barbell Incline Bench Press
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6x5 reps |
rest: 60s
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Barbell Deadlift
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5x6 reps |
rest: 60s
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Lying Leg Curls
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3x10 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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3x10 reps |
rest: 60s
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Dumbbell Arnold Press
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2x15 reps |
rest: 60s
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Push Up
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1x150 reps |
rest: 60s
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Barbell Lunge
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2x15 reps |
rest: 60s
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Bodyweight Standing Calf Raise
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2x15 reps |
rest: 60s
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Push Up
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1x160 reps |
rest: 60s
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EZ Bar Curl
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10x3 reps |
rest: 60s
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EZ Bar Triceps Extension
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10x3 reps |
rest: 60s
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Crunches
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6x5 reps |
rest: 60s
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Flutter Kick
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6x5 reps |
rest: 60s
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Butterfly
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5x6 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x30 reps |
rest: 60s
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Leg Extensions
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1x30 reps |
rest: 60s
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Barbell Seated Calf Raise
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1x30 reps |
rest: 60s
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Dumbbell Front Raise
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10x3 reps |
rest: 60s
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Barbell Preacher Curl
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6x5 reps |
rest: 60s
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Bench Dip
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6x5 reps |
rest: 60s
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Plank
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5x8 reps |
rest: 60s
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Knee Across The Body
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5x6 reps |
rest: 60s
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Barbell Decline Bench Press
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3x10 reps |
rest: 60s
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Chin Up
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2x15 reps |
rest: 60s
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Push Up
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1x170 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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1x30 reps |
rest: 60s
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Dumbbell Lunges
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10x3 reps |
rest: 60s
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One Leg Floor Calf Raise
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10x3 reps |
rest: 60s
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Cable Rope Face Pull
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6x5 reps |
rest: 60s
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Dumbbell Concentration Curls
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5x6 reps |
rest: 60s
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Dumbbell Tricep Kickback
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5x6 reps |
rest: 60s
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Reverse Crunch
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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Bench Press Machine
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2x15 reps |
rest: 60s
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Push Up
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1x200 reps |
rest: 60s
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Barbell Wide Reverse Grip Bench Press
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1x30 reps |
rest: 60s
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Seated Machine Row
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10x3 reps |
rest: 60s
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Barbell Front Squat
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6x5 reps |
rest: 60s
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Ankle Circles
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6x5 reps |
rest: 60s
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Barbell Up Right Row
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5x6 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x10 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Side Bend
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2x15 reps |
rest: 60s
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Single Leg Glute Bridge
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2x15 reps |
rest: 60s
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Push Up
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1x220 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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