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Barbell Bench Press
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6x10 reps |
rest: 60s
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Bench Press Machine
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4x15 reps |
rest: 30s
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Bench Pushups
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6x12 reps |
rest: 45s
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Cable Cross Over
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4x15 reps |
rest: 15s
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Dumbbell Hammer Grip Incline Bench Press
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7x8 reps |
rest: 45s
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Leverage Decline Chest Press
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4x12 reps |
rest: 30s
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Machine Fly
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4x8 reps |
rest: 45s
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Cable Rope Triceps Pushdown
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6x10 reps |
rest: 45s
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Cable Triceps Pushdown
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4x15 reps |
rest: 30s
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Dumbbell Tricep Kickback
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4x10 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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5x15 reps |
rest: 30s
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Machine Triceps Extension
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4x15 reps |
rest: 0s
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Push Up
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4x12 reps |
rest: 30s
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Dip Machine
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3x6 reps |
rest: 60s
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Barbell Curl
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5x6 reps |
rest: 0s
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Hyperextensions - Back Extensions
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5x15 reps |
rest: 30s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 30s
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Cable Close Grip Curl
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6x8 reps |
rest: 45s
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Dumbbell Hammer Curls
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4x12 reps |
rest: 30s
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Cable Overhead Curl
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4x15 reps |
rest: 15s
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Barbell Spider Curl
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5x8 reps |
rest: 45s
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Wide Grip Lat Pulldown
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4x6 reps |
rest: 45s
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Cable Seated Row
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4x6 reps |
rest: 45s
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Cable Straight Arm Push Down
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5x15 reps |
rest: 30s
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Dumbbell Deadlift
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4x12 reps |
rest: 30s
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Seated Machine Row
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4x6 reps |
rest: 30s
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Inverted Row
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6x10 reps |
rest: 30s
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Cable Rope Lat Pull Down
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5x6 reps |
rest: 45s
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Dumbbell Palms In Bent Over Row
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4x10 reps |
rest: 30s
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Machine T-Bar Reverse Grip Row
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4x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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5x15 reps |
rest: 15s
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Dumbbell Shoulder Shrug
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6x8 reps |
rest: 45s
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Dumbbell Front Raise
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3x12 reps |
rest: 30s
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Dumbbell Standing Press
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4x10 reps |
rest: 30s
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Barbell Push Press
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4x8 reps |
rest: 30s
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Cable Internal Rotation
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5x15 reps |
rest: 15s
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Cable Rope Rear Delt Row
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4x12 reps |
rest: 30s
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Machine Deltoid Raise
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4x10 reps |
rest: 30s
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Dumbbell Standing Palms In Press
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4x6 reps |
rest: 0s
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Crunches
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4x20 reps |
rest: 30s
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Leverage Shrug
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4x10 reps |
rest: 0s
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Scissor Kick
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4x15 reps |
rest: 20s
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Dumbbell Seated Alternate Bent Over Reverse Fly
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3x10 reps |
rest: 30s
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Dumbbell One Arm Seated Reverse Wrist Curl
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4x15 reps |
rest: 30s
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Barbell Behind The Back Wrist Curl
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4x15 reps |
rest: 30s
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Oblique Raises on Parallel Bars
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4x12 reps |
rest: 0s
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Wrist Circles
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4x15 reps |
rest: 30s
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Crunches with Legs on an Exercise Ball
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3x10 reps |
rest: 0s
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Exercise Ball Crunch
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3x20 reps |
rest: 30s
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Cable Standing Crunch
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3x15 reps |
rest: 0s
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Cable Kneeling Pulldown
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3x15 reps |
rest: 10s
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Dumbbell Side Bend
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3x10 reps |
rest: 30s
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Standing Calf Raises
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6x8 reps |
rest: 30s
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Smith Machine Reverse Calf Raises
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2x20 reps |
rest: 30s
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Leg Press
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5x8 reps |
rest: 30s
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Calf Press on Leg Press Machine
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4x12 reps |
rest: 30s
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Donkey Calf Raises
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4x15 reps |
rest: 30s
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Sissy Squat
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6x10 reps |
rest: 30s
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Lying Leg Curls
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4x10 reps |
rest: 30s
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Seated Leg Curl
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3x7 reps |
rest: 30s
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Dumbbell Squat
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4x12 reps |
rest: 30s
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Prisoner Squat
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5x15 reps |
rest: 30s
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Barbell Front Squat
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3x8 reps |
rest: 30s
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Thigh Abductor
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3x15 reps |
rest: 30s
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Thigh Adductor
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3x15 reps |
rest: 30s
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Lying Machine Squat
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4x10 reps |
rest: 0s
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Hack Calf Raise
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4x12 reps |
rest: 30s
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Kneeling Leg Curl
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4x15 reps |
rest: 30s
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Seated Leg Curl with One Leg
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2x12 reps |
rest: 30s
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Kettlebell Front Squats
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3x8 reps |
rest: 30s
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Single Bench Dip
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2x15 reps |
rest: 10s
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Push Up
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2x15 reps |
rest: 10s
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Arm Circles
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2x20 reps |
rest: 10s
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Dumbbell Alternate Hammer Curl
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2x15 reps |
rest: 10s
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Plank
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2x12 reps |
rest: 10s
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Superman
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2x12 reps |
rest: 10s
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Wrist Roller
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1x1 reps |
rest: 0s
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Freehand Jump Squat
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2x15 reps |
rest: 10s
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Bridge
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2x12 reps |
rest: 10s
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Bodyweight Standing Calf Raise
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2x25 reps |
rest: 10s
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Running
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1x0 reps |
rest: 90s
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