Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
To create your own custom workout, set this workout as your current routine and add your own exercises!
Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".
Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.
Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.
Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable V Bar Pulldown
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3x12 reps |
rest: 60s
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Cable Flat Bench Fly
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3x15 reps |
rest: 30s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 30s
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Cable Dual Overhead Curl
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3x12 reps |
rest: 30s
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Abdominal Pendulum
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3x10 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 80s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x20 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x10 reps |
rest: 60s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 5s
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3x10 reps |
rest: 5s
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Dumbbell One-Arm Preacher Curl
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4x12 reps |
rest: 45s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x20 reps |
rest: 60s
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Machine Inner Chest Press
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x15 reps |
rest: 60s
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Cable Wood Chop
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3x20 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 45s
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Cable Reverse Curl
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3x10 reps |
rest: 30s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Cable Pull Through
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x20 reps |
rest: 30s
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Machine Calf Raise
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4x15 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x12 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Cable Dual Overhead Curl
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x12 reps |
rest: 60s
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Cable External Rotation
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3x12 reps |
rest: 30s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Side Bridge
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3x10 reps |
rest: 60s
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4x10 reps |
rest: 90s
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3x12 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Cable Cross-Over
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4x12 reps |
rest: 30s
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Barbell Ab Rollout (Kneeling)
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4x15 reps |
rest: 30s
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Dumbbell Hammer Curl (Cross Body)
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3x10 reps |
rest: 30s
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Machine Seated Calf Raise
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3x15 reps |
rest: 30s
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Windshield Wipers
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3x8 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Barbell Glute Bridge
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Kneeling Leg Curl
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Modified Push-Up to Forearms
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3x10 reps |
rest: 45s
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