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This 6-day, beginner, program utilizes barbell related exercises only. The program is designed to add lean muscle to your body. The workout is only one third of the picture. The other two components? plenty of sleep and adequate protein supported by a healthy diet over the next 3 months.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Bench Press
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3x6 reps |
rest: 90s
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Barbell Decline Bench Press
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3x6 reps |
rest: 60s
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Barbell Incline Bench Press
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3x6 reps |
rest: 90s
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Barbell Upright Row
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3x6 reps |
rest: 60s
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Barbell Military Press
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3x6 reps |
rest: 60s
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Barbell Push Press
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3x6 reps |
rest: 60s
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Barbell Deadlift
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4x6 reps |
rest: 90s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Reverse Curl
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3x10 reps |
rest: 60s
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Barbell Step-Up
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4x6 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 60s
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Bench Crunch
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 90s
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Barbell Decline Bench Press
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3x6 reps |
rest: 60s
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Barbell Incline Bench Press
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3x6 reps |
rest: 90s
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Barbell Upright Row
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3x6 reps |
rest: 60s
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Barbell Military Press
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3x6 reps |
rest: 60s
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Barbell Push Press
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3x6 reps |
rest: 60s
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Barbell Deadlift
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4x6 reps |
rest: 90s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Reverse Curl
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3x10 reps |
rest: 60s
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Barbell Step-Up
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4x6 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 60s
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Bench Crunch
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3x15 reps |
rest: 60s
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