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.
Cable Cross-Over
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5x10 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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5x10 reps |
rest: 45s
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Smith Machine Bench Press
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3x10 reps |
rest: 90s
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Smith Machine Incline Bench Press
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5x10 reps |
rest: 90s
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Machine Reverse Fly
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4x10 reps |
rest: 45s
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Smith Machine Shoulder Press
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5x10 reps |
rest: 90s
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Dumbbell Decline Bench Press
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5x10 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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1x10 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Treadmill Running
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1x8 reps |
rest: 20s
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Cable Cross-Over
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5x10 reps |
rest: 60s
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Elliptical Training
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3x8 reps |
rest: 60s
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Pull-Up
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4x8 reps |
rest: 60s
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Barbell Rack Pull
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5x8 reps |
rest: 60s
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Cable Seated Row
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5x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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5x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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4x8 reps |
rest: 60s
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Dumbbell Concentration Curl on Stability Ball
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4x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps |
rest: 60s
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Barbell Front Squat
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4x8 reps |
rest: 60s
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Dumbbell Hamstring Curl
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3x8 reps |
rest: 60s
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Machine Leg Press
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5x8 reps |
rest: 60s
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Calf Press On Leg Press
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1x10 reps |
rest: 60s
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Barbell Glute Bridge
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5x8 reps |
rest: 60s
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Machine Seated Calf Raise
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5x8 reps |
rest: 60s
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Air Bike
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5x10 reps |
rest: 60s
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Plank
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5x10 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 20s
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Barbell Incline Bench Press
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5x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x10 reps |
rest: 45s
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Dumbbell Hammer Shoulder Press
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3x10 reps |
rest: 45s
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Cable Rope Face Pull
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5x15 reps |
rest: 45s
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Cable Cross-Over
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5x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x10 reps |
rest: 30s
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Machine Ab Crunch
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5x10 reps |
rest: 60s
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Barbell Deadlift
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1x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Cable V Bar Pulldown
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5x8 reps |
rest: 60s
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Dumbbell Seated Curl
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1x8 reps |
rest: 60s
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Barbell Concentration Curl
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1x8 reps |
rest: 60s
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Barbell Squat to Upright Row
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5x8 reps |
rest: 60s
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Dumbbell Upright Row
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5x10 reps |
rest: 60s
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Treadmill Running
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1x10 reps |
rest: 20s
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Elliptical Training
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5x10 reps |
rest: 60s
|
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Calf Press
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1x10 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Lunge
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1x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Prisoner Squat
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5x10 reps |
rest: 60s
|
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Tricep Push-Up
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5x10 reps |
rest: 60s
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Bodyweight Side Lunge
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5x10 reps |
rest: 60s
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Air Bike
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5x10 reps |
rest: 60s
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Superman
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5x10 reps |
rest: 60s
|
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Flutter Kick
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2x10 reps |
rest: 60s
|
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Leg Pull-In
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1x10 reps |
rest: 60s
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Plank
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5x10 reps |
rest: 60s
|