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This is a 6 week routine that focuses on lean bulking. Monday - Wednesday is heavier weight / less reps. First set of each exercise is a warm up. For the rest of the sets choose a weight in which you cannot do more than 8 reps. Thursday and Friday are less weight more reps. Complete the last set of each workout to failure. Take these reps slowly. Focus on mind, muscle connection and maintain proper form. In between each set flex the muscles you are activating to increase blood flow. Each week try to raise the weight 2.5 - 5 pounds for each workout.
Barbell Bench Press
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5x8 reps |
rest: 120s
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Push Up
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4x10 reps |
rest: 90s
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Dumbbell Fly
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4x8 reps |
rest: 90s
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Dip
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4x8 reps |
rest: 120s
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Triceps Pushdown V Bar
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4x8 reps |
rest: 90s
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Alternate Heel Touchers
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3x20 reps |
rest: 90s
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Tuck Crunch
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3x20 reps |
rest: 90s
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Barbell Reverse Grip Bent Over Row
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5x8 reps |
rest: 120s
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Pull Ups
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4x5 reps |
rest: 120s
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Cable Straight Arm Push Down
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4x8 reps |
rest: 90s
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Dumbbell Alternate Bicep Curl
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4x8 reps |
rest: 90s
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Barbell Reverse Preacher Curl
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4x8 reps |
rest: 90s
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Freehand Jump Squat
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3x8 reps |
rest: 90s
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Split Jump
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3x8 reps |
rest: 90s
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Barbell Standing Military Press
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5x8 reps |
rest: 120s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 90s
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Dumbbell Front Raise
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4x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 90s
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Machine Reverse Flyes
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4x8 reps |
rest: 90s
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Hanging Leg Raise
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3x10 reps |
rest: 90s
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Reverse Crunch
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3x20 reps |
rest: 90s
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Barbell Reverse Grip Bent Over Row
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4x12 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x12 reps |
rest: 60s
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Cable Straight Arm Push Down
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4x12 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x12 reps |
rest: 60s
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Barbell Reverse Curl
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4x12 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 120s
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Dumbbell Lunges
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3x8 reps |
rest: 120s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Push Up
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4x12 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Dip Machine
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4x12 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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4x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 90s
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Decline Bench Weighted Twist
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3x20 reps |
rest: 90s
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