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Barbell Bench Press
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5x5 reps |
rest: 180s
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Barbell Shoulder Press
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3x6 reps |
rest: 240s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 120s
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Dip
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3x6 reps |
rest: 180s
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Barbell Curl
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4x8 reps |
rest: 120s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 120s
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Barbell Deadlift
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3x3 reps |
rest: 240s
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Hack Squat
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3x5 reps |
rest: 240s
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Machine Leg Press
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3x8 reps |
rest: 180s
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Barbell Romanian Deadlift
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4x6 reps |
rest: 180s
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Machine Seated Calf Raise
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4x8 reps |
rest: 120s
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Crunch
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3x20 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Bench Oblique Crunch
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3x15 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 90s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 90s
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Dumbbell Fly
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3x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 90s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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3x12 reps |
rest: 90s
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Hack Squat
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4x8 reps |
rest: 180s
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Machine Leg Press
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4x8 reps |
rest: 120s
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Dumbbell Lunge
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3x10 reps |
rest: 120s
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Machine Leg Extension
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3x12 reps |
rest: 120s
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Machine Seated Leg Curl
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3x12 reps |
rest: 120s
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Machine Seated Calf Raise
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3x15 reps |
rest: 90s
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4x12 reps |
rest: 90s
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