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Smith Machine Squat
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6x5 reps |
rest: 120s
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Barbell Front Squat
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4x8 reps |
rest: 60s
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Barbell Squat with Narrow Stance
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3x12 reps |
rest: 60s
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Standing Calf Raises
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4x15 reps |
rest: 60s
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Smith Machine One Leg Calf Raise
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4x15 reps |
rest: 60s
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Barbell Hip Thrust
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4x10 reps |
rest: 60s
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Dumbbell Walking Lunges
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3x20 reps |
rest: 60s
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Hip Adduction
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4x15 reps |
rest: 60s
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Smith Machine Stiff Legged Deadlift
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4x8 reps |
rest: 60s
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Leg Extension with One Leg
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4x15 reps |
rest: 60s
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Seated Leg Curl with One Leg
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4x15 reps |
rest: 60s
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Ab Crunch Machine
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3x15 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x15 reps |
rest: 60s
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Smith Machine Front Squat
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7x12 reps |
rest: 120s
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Barbell Front Squat
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5x8 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x5 reps |
rest: 90s
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Barbell Lunge
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4x20 reps |
rest: 60s
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Dumbbell Walking Lunges
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4x21 reps |
rest: 60s
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Barbell Hip Thrust
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4x12 reps |
rest: 60s
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Hip Adduction
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4x12 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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4x15 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x12 reps |
rest: 60s
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Seated Calf Raise
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4x15 reps |
rest: 60s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Leg Extension with One Leg
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4x15 reps |
rest: 60s
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Seated Leg Curl with One Leg
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4x15 reps |
rest: 60s
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Push Up
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3x15 reps |
rest: 5s
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Bodyweight Wall Squat
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3x15 reps |
rest: 5s
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Crunches
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3x15 reps |
rest: 5s
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Bench Dip
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3x15 reps |
rest: 5s
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Plank
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3x15 reps |
rest: 5s
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Glute Kickback
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3x15 reps |
rest: 5s
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Bodyweight Lunge
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3x15 reps |
rest: 5s
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Deep Push Up
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4x15 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x15 reps |
rest: 60s
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Cable One Arm Standing Overhead Tricep Extension
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4x15 reps |
rest: 60s
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Band Tricep Extension
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4x12 reps |
rest: 60s
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Band Lateral Raises
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4x15 reps |
rest: 60s
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Dumbbell Bent Over Row
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4x12 reps |
rest: 60s
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Dumbbell Alternate Standing Arnold Press
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4x15 reps |
rest: 60s
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Dumbbell One Arm Seated Neutral Wrist Curl
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3x15 reps |
rest: 60s
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Band Back Fly
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Kettlebell Front Squats
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4x12 reps |
rest: 60s
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Barbell Squat with Narrow Stance
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4x12 reps |
rest: 60s
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Dumbbell One Arm Incline Chest Press
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4x8 reps |
rest: 60s
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Dumbbell Alternate Incline Curl
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4x10 reps |
rest: 60s
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EZ Bar Triceps Extension
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4x12 reps |
rest: 60s
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Barbell Lying Close Grip Triceps Press To Chin
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4x12 reps |
rest: 60s
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Smith Machine Stiff Legged Deadlift
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4x8 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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