Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Dumbbell Lunge
|
4x25 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 60s
|
||
Machine Leg Press
|
4x25 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x20 reps |
rest: 30s
|
||
Smith Machine Hack Squat
|
4x12 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x20 reps |
rest: 60s
|
||
Machine Hip Abduction
|
4x12 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x12 reps |
rest: 30s
|
||
Barbell Bent-Over Row
|
4x12 reps |
rest: 30s
|
||
Barbell One-Arm Row
|
4x12 reps |
rest: 30s
|
||
Barbell Deadlift
|
3x10 reps |
rest: 60s
|
||
Pull-Up
|
3x00 reps |
rest: 60s
|
||
Weight Plate Shrug
|
4x12 reps |
rest: 30s
|
||
Machine Inverted Row
|
3x00 reps |
rest: 60s
|
||
Back Hyperextension
|
4x12 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Dumbbell Seated Shoulder Press
|
4x12 reps |
rest: 30s
|
||
Barbell Military Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x12 reps |
rest: 30s
|
||
Dumbbell Alternating Deltoid Raise
|
4x12 reps |
rest: 30s
|
||
Barbell Shoulder Pull (Prone)
|
4x15 reps |
rest: 60s
|
||
Dumbbell Seated One-Arm Arnold Press
|
3x8 reps |
rest: 60s
|
||
Barbell Bradford Rocky Press
|
3x8 reps |
rest: 60s
|
Dumbbell Alternating Bicep Curl
|
4x15 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
|
4x15 reps |
rest: 60s
|
||
Dumbbell Spider Curl
|
4x00 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x15 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x15 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
4x20 reps |
rest: 60s
|
||
Weight Plate Russian Twist
|
4x20 reps |
rest: 60s
|
||
Decline Bench Weighted Twist
|
4x20 reps |
rest: 60s
|
||
Decline Crunch
|
4x20 reps |
rest: 60s
|
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Dumbbell Lunge
|
4x25 reps |
rest: 60s
|
||
Machine Leg Press
|
4x25 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x20 reps |
rest: 60s
|
||
Barbell Deep Squat
|
4x12 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x10 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
4x20 reps |
rest: 60s
|
||
Machine Calf Raise
|
4x20 reps |
rest: 60s
|
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Dip
|
4x00 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Push-Up
|
3x00 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 60s
|
||
Dumbbell Decline Fly
|
3x8 reps |
rest: 60s
|
||
Elevated Push-Up
|
3x00 reps |
rest: 60s
|