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The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week.
How to workout:
- Chest+Biceps=A
- Back+Shoulders=B
- Legs+Triceps=C
Week 1:
Day 1 -> A
Day 2 -> B
Day 3 -> C
Day 4 -> A
Week 2:
Day 1 -> B
Day 2 -> C
Day 3 -> A
Day 4 -> B
Etc..
Wide Grip Lat Pulldown
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5x6 reps |
rest: 60s
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Dumbbell One Arm Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Rear Delt Row
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3x8 reps |
rest: 60s
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Barbell Standing Military Press
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Cross Over
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3x8 reps |
rest: 0s
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Push Up
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
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Dumbbell Alternate Seated Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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5x6 reps |
rest: 60s
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Leg Press
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Lying Leg Curls
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3x8 reps |
rest: 60s
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Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x8 reps |
rest: 60s
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Barbell Triceps Extension
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3x8 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x8 reps |
rest: 60s
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