Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Jump Rope
|
2x0 reps |
rest: 90s
|
||
Smith Machine Squat
|
4x8 reps |
rest: 180s
|
||
Machine Seated Leg Curl
|
5x10 reps |
rest: 90s
|
||
Machine Leg Extension
|
4x10 reps • 60s |
rest: 90s
|
||
Calf Press On Leg Press
|
4x10 reps • 60s |
rest: 90s
|
||
Machine Ab Crunch
|
4x15 reps |
rest: 90s
|
||
Bench Hip Thrust
|
3x10 reps |
rest: 90s
|
||
Back Hyperextension
|
3x10 reps |
rest: 90s
|
||
Machine Reverse Fly
|
4x12 reps |
rest: 90s
|
Smith Machine Shoulder Press
|
3x8 reps |
rest: 120s
|
||
EZ Bar Close Grip Curl
|
3x10 reps |
rest: 90s
|
||
Smith Machine Bent-Over Row (Reverse Grip)
|
3x8 reps |
rest: 90s
|
||
Cable Lateral Raise
|
4x10 reps |
rest: 90s
|
||
Dumbbell Hammer Curl
|
4x10 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 90s
|
||
Cable Rope Face Pull
|
4x12 reps |
rest: 90s
|
||
ez bar preacher curl (wide grip)
|
2x10 reps |
rest: 90s
|
Treadmill Running
|
1x0 reps |
rest: 90s
|
||
Dumbbell Reverse Bicep Curl
|
4x10 reps |
rest: 90s
|
||
Weight Plate Neck Flexion (Supine)
|
3x20 reps |
rest: 90s
|
||
pronation curl (belt with weights)
|
3x10 reps |
rest: 90s
|
||
Dumbbell Wrist Curl (Palms Up)
|
4x15 reps |
rest: 90s
|
||
Wrist Roller
|
3x10 reps |
rest: 90s
|
||
Weight Plate Neck Extension (Prone)
|
3x20 reps |
rest: 90s
|
Barbell Bench Press
|
4x6 reps |
rest: 180s
|
||
Machine Dip
|
5x10 reps |
rest: 90s
|
||
Dumbbell Reverse Bicep Curl
|
4x10 reps |
rest: 90s
|
||
Smith Machine Incline Bench Press
|
3x8 reps |
rest: 180s
|
||
cross body cable extension
|
4x10 reps |
rest: 90s
|
||
Wrist Roller
|
3x20 reps |
rest: 90s
|
||
Machine Fly
|
4x10 reps |
rest: 90s
|
||
Cable Tricep Pushdown (V-Bar)
|
2x10 reps |
rest: 90s
|
Jump Rope
|
2x0 reps |
rest: 90s
|
||
Smith Machine Squat
|
4x8 reps |
rest: 180s
|
||
Machine Seated Leg Curl
|
5x10 reps |
rest: 90s
|
||
Machine Leg Extension
|
4x10 reps • 60s |
rest: 90s
|
||
Bench Hip Thrust
|
3x10 reps |
rest: 90s
|
||
Calf Press On Leg Press
|
4x10 reps • 60s |
rest: 90s
|
||
Machine Ab Crunch
|
4x15 reps |
rest: 90s
|
||
Machine Reverse Fly
|
4x12 reps |
rest: 90s
|
||
Back Hyperextension
|
3x8 reps |
rest: 90s
|
Smith Machine Shoulder Press
|
3x8 reps |
rest: 120s
|
||
EZ Bar Close Grip Curl
|
3x10 reps |
rest: 90s
|
||
Smith Machine Bent-Over Row (Reverse Grip)
|
3x8 reps |
rest: 90s
|
||
Cable Lateral Raise
|
4x10 reps |
rest: 90s
|
||
Dumbbell Hammer Curl
|
4x10 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 90s
|
||
Cable Rope Face Pull
|
4x12 reps |
rest: 90s
|
||
ez bar preacher curl (wide grip)
|
2x10 reps |
rest: 90s
|
Treadmill Running
|
1x0 reps |
rest: 90s
|
||
Dumbbell Reverse Bicep Curl
|
4x10 reps |
rest: 90s
|
||
Weight Plate Neck Flexion (Supine)
|
3x20 reps |
rest: 90s
|
||
pronation curl (belt with weights)
|
3x10 reps |
rest: 90s
|
||
Dumbbell Wrist Curl (Palms Up)
|
4x15 reps |
rest: 90s
|
||
Wrist Roller
|
3x20 reps |
rest: 90s
|
||
Weight Plate Neck Extension (Prone)
|
3x20 reps |
rest: 90s
|
Barbell Bench Press
|
4x6 reps |
rest: 180s
|
||
Machine Dip
|
5x10 reps |
rest: 90s
|
||
Dumbbell Reverse Bicep Curl
|
4x10 reps |
rest: 90s
|
||
low to high cable fly
|
4x10 reps |
rest: 90s
|
||
cross body cable extension
|
4x10 reps |
rest: 90s
|
||
Wrist Roller
|
3x20 reps |
rest: 90s
|
||
Dumbbell Wrist Curl (Palms Up)
|
4x15 reps |
rest: 90s
|
||
Machine Fly
|
4x10 reps |
rest: 90s
|