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This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth.
With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts.
A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.
*** Notes :
You can add cardio into any of your exercise days or on rest days.
Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Machine Inner Chest Press
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4x12 reps |
rest: 60s
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Weighted Tricep Dip
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4x12 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 60s
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Barbell Lunge
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Jump Squat
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4x12 reps |
rest: 60s
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Calf Stretch with Rope
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4x0 reps |
rest: 60s
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Barbell Deadlift
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Cable V Bar Pulldown
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4x12 reps |
rest: 60s
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Weighted Pull-Up
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x10 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x10 reps |
rest: 60s
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Chin-Up
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4x12 reps |
rest: 60s
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Bench Dip
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Barbell Upright Row
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Barbell Military Press
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4x12 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 60s
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Weighted Crunch
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4x10 reps |
rest: 60s
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Weight Plate Russian Twist
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4x10 reps |
rest: 60s
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Air Bike
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4x10 reps |
rest: 60s
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