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Barbell Squat
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5x5 reps |
rest: 120s
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Barbell Front Squat
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4x12 reps |
rest: 90s
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Barbell Lunge
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3x12 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Donkey Calf Raise
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 0s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 30s
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Smith Machine Incline Bench Press
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3x12 reps |
rest: 30s
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Weighted Tricep Dip
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3x12 reps |
rest: 30s
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Cable Upper Chest Crossover
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3x12 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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3x12 reps |
rest: 30s
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Cable Shoulder Extension
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3x12 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 30s
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Barbell Deadlift
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5x5 reps |
rest: 60s
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Leverage Machine High Row
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3x12 reps |
rest: 30s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 30s
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Machine Seated Row
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3x12 reps |
rest: 30s
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Cable Shoulder Extension
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Dumbbell Incline Curl
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
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3x12 reps |
rest: 30s
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Barbell Military Press
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5x5 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Cable Deltoid Raise
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3x12 reps |
rest: 30s
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Barbell Upright Row
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3x12 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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3x12 reps |
rest: 30s
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Barbell Front Raise
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3x12 reps |
rest: 30s
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Barbell Shrug
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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