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Stationary Bike
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1x0 reps |
rest: 5s
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Machine Hip Abduction
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Smith Machine Squat
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4x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Smith Machine Split Squat
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4x12 reps |
rest: 60s
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Cable Flat Bench Fly
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4x20 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Inner Chest Press
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2x12 reps |
rest: 30s
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Smith Machine Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Crunch
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4x50 reps |
rest: 15s
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Leg Raise
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4x20 reps |
rest: 20s
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Plank
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3x12 reps |
rest: 30s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Cable Seated Row
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2x12 reps |
rest: 60s
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Dumbbell Pullover
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 60s
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Machine Single-Leg Calf Press
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2x50 reps |
rest: 60s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Spider Curl
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3x15 reps |
rest: 60s
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Cable Rope Hammer Curl
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2x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x15 reps |
rest: 60s
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Machine Dip
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3x10 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x15 reps |
rest: 60s
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Cable Shoulder Extension
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7x10 reps |
rest: 7s
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Cable Kneeling Crunch
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4x50 reps |
rest: 15s
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Hanging Leg Raise
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4x50 reps |
rest: 15s
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Plank
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4x12 reps |
rest: 20s
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Machine Leg Curl (Prone)
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1x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Hip Abduction
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4x12 reps |
rest: 60s
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Machine Calf Raise
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5x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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4x12 reps |
rest: 60s
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Cable Lateral Raise
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Barbell Shrug
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5x8 reps |
rest: 60s
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Crunch
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4x50 reps |
rest: 15s
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Leg Raise
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4x12 reps |
rest: 20s
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Plank
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3x12 reps |
rest: 60s
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