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Overall Balanced Muscle Building. Find your PR and use the percentages:
Week 1=60%
Week 2=65%
Week 3=70%
Week 4=80%
Week 5=60%
Week 6=90%
Test for new PR and start over at Week 1.
Barbell Bench Press
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3x5 reps |
rest: 180s
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Machine Fly
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3x5 reps |
rest: 60s
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Dumbbell Bench Press
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3x5 reps |
rest: 60s
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Barbell Shoulder Press
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3x5 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x5 reps |
rest: 60s
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Barbell Up Right Row
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3x5 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Dumbbell Lying Triceps Extension
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3x5 reps |
rest: 60s
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Ab Crunch Machine
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1x40 reps |
rest: 30s
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Barbell Squat
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3x5 reps |
rest: 180s
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Leg Extensions
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3x5 reps |
rest: 60s
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Leg Press
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3x5 reps |
rest: 60s
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Dumbbell Lunges
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3x5 reps |
rest: 60s
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Seated Calf Raise
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3x10 reps |
rest: 60s
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Barbell Overhead Squat
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3x5 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x5 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x5 reps |
rest: 180s
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Dumbbell Alternate Hammer Curl
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3x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x5 reps |
rest: 60s
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Dumbbell Rear Delt Row
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3x5 reps |
rest: 60s
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Barbell Seated Palms Up Wrist Curl
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3x5 reps |
rest: 60s
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Barbell Preacher Curl
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3x5 reps |
rest: 60s
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Barbell Hang Clean
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3x5 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x10 reps |
rest: 30s
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Barbell Deadlift
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3x5 reps |
rest: 180s
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Barbell Bent Over Row
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3x5 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x5 reps |
rest: 60s
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Dumbbell One Arm Row
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3x5 reps |
rest: 60s
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Seated Leg Curl
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3x5 reps |
rest: 60s
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Kneeling Squat
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3x5 reps |
rest: 60s
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T Bar Row
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3x5 reps |
rest: 60s
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Ab Crunch Machine
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1x40 reps |
rest: 30s
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