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This meant to be done as a 6 on 1 off. All sets are straight sets. The last set of each exercise is done to muscular failure. If you surpass your guideline reps add 5 pounds next time you do the exercise. If you cannot complete the prescribed number of reps drop your weight by 5 pounds. Keep it simple. Warm up with 10 mins of cardio, and 5 mins of muscle specific pumping, flexing and stretching. Pump (with very light weight) for 20 seconds, flex for 20, and then stretch for 20. Repeat that cycle 5 times for the major muscle group being worked that day. Plateaus should be few and far between provided that you get adequate rest and nutrition.
Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Decline Fly
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3x10 reps |
rest: 60s
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Barbell Tricep Press (Supine)
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Barbell Curl (Close Grip)
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Single-Leg Squat
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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2x20 reps |
rest: 60s
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Barbell Military Press (Seated)
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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Crunch
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2x20 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x15 reps |
rest: 60s
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Oblique Crunch
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2x20 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Good Morning
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit-Up
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2x20 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Barbell Squat with Narrow Stance
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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2x20 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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Crunch
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2x20 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x15 reps |
rest: 60s
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Oblique Crunch
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2x20 reps |
rest: 60s
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Barbell Sumo Deadlift
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit-Up
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2x20 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x10 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Barbell Squat (Wide Stance)
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3x8 reps |
rest: 60s
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Barbell Front Squat
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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2x20 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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Crunch
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2x20 reps |
rest: 60s
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Cable Rope Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x15 reps |
rest: 60s
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Oblique Crunch
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2x20 reps |
rest: 60s
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Barbell Rack Pull
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3x8 reps |
rest: 60s
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Barbell Snatch Deadlift
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit-Up
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2x20 reps |
rest: 60s
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