Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Easy workouts for variation purposes.
Arm Circles
|
4x20 reps |
rest: 45s
|
||
Push Up
|
4x15 reps |
rest: 45s
|
||
Cable Internal Rotation
|
4x10 reps |
rest: 45s
|
||
Cable External Rotation
|
4x10 reps |
rest: 45s
|
||
Cable Rope Face Pull
|
4x10 reps |
rest: 45s
|
||
Machine Inner Chest Press
|
4x12 reps |
rest: 60s
|
||
Bench Press Machine
|
2x12 reps |
rest: 60s
|
||
Machine Fly
|
4x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
4x12 reps |
rest: 45s
|
||
Dumbbell Shoulder Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 60s
|
||
Cable Crunch
|
4x12 reps |
rest: 60s
|
||
Knee Hip Raise On Parallel Bars
|
4x15 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
4x20 reps |
rest: 45s
|
Pull Ups
|
2x10 reps |
rest: 30s
|
||
Wide Grip Lat Pulldown
|
4x12 reps |
rest: 60s
|
||
Cable V Bar Pull Down
|
2x10 reps |
rest: 60s
|
||
Cable Seated Row
|
4x12 reps |
rest: 60s
|
||
Dumbbell One Arm Row
|
4x10 reps |
rest: 60s
|
||
Hyperextensions - Back Extensions
|
4x15 reps |
rest: 90s
|
||
Cable Straight Arm Push Down
|
4x10 reps |
rest: 60s
|
||
Dumbbell Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Hammer Curls
|
2x12 reps |
rest: 60s
|
||
Barbell Close Grip Preacher Curl
|
4x10 reps |
rest: 60s
|
||
Barbell Reverse Preacher Curl
|
2x12 reps |
rest: 60s
|
||
EZ Bar Triceps Extension
|
4x10 reps |
rest: 60s
|
||
EZ Bar Incline Triceps Extension
|
2x10 reps |
rest: 60s
|
||
Cable Rope Triceps Pushdown
|
4x10 reps |
rest: 60s
|
||
Cable Reverse Grip Triceps Pushdown
|
2x10 reps |
rest: 60s
|
||
Cable Reverse Grip Curl
|
2x12 reps |
rest: 45s
|
||
Barbell Seated Palms Up Wrist Curl
|
4x10 reps |
rest: 60s
|
||
Barbell Seated Reverse Wrist Curl
|
2x12 reps |
rest: 60s
|
Standing Glute Kickback
|
4x20 reps |
rest: 30s
|
||
Ankle Circles
|
4x20 reps |
rest: 30s
|
||
Barbell Stiff-Legged Deadlift
|
4x10 reps |
rest: 60s
|
||
Leg Press with Wide Stance
|
4x12 reps |
rest: 90s
|
||
Leg Extensions
|
4x10 reps |
rest: 60s
|
||
Lying Leg Curls
|
4x12 reps |
rest: 60s
|
||
Smith Machine Lunge
|
4x12 reps |
rest: 60s
|
||
Standing Calf Raises
|
4x10 reps |
rest: 45s
|
||
Seated Calf Raise
|
4x10 reps |
rest: 60s
|
||
Calf Stretch With Hands Against Wall
|
2x8 reps |
rest: 30s
|
||
Standing Toe Touches
|
2x8 reps |
rest: 30s
|
||
Standing Adductor
|
2x8 reps |
rest: 30s
|
||
Dorsiflexion
|
2x8 reps |
rest: 30s
|