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For Small guy wanting to get big. I've been messing with the reps and breaks, ive noticed more of a gain going to the 4-6 reps and giving alittle extra break between sets to allow my muscles to recover more. so far on this ive lost 11 pounds but gained over a 1/4 -1" in areas.
Dumbbell Bench Press
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4x4,6 reps |
rest: 90s
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Barbell Decline Bench Press
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4x4,6 reps |
rest: 90s
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Dumbbell Decline Fly
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4x4,6 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x4,6 reps |
rest: 90s
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Dumbbell Incline Fly
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4x4,6 reps |
rest: 90s
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Cable Cross-Over
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4x4,6 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 90s
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Barbell Tricep Press (Supine)
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3x8 reps |
rest: 90s
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Weighted Tricep Dip
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5x5 reps |
rest: 90s
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Barbell Deep Squat
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3x8 reps |
rest: 45s
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Machine Leg Extension
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3x8 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 45s
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Dumbbell Lunge
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3x8 reps |
rest: 45s
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Machine Seated Calf Raise
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3x8 reps |
rest: 45s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 45s
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Cable Seated Row
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3x10 reps |
rest: 45s
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Cable One-Arm Seated Row
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3x8 reps |
rest: 45s
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Barbell Deadlift
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3x6 reps |
rest: 45s
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Barbell Curl
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4x12,10,8 reps |
rest: 45s
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Dumbbell Incline Curl
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3x8 reps |
rest: 45s
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Dumbbell Hammer Curl
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4x8 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 45s
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Barbell Front Squat
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3x8 reps |
rest: 45s
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Machine Leg Press
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3x8 reps |
rest: 45s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 45s
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Box Jump Multiple Response
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3x8 reps |
rest: 45s
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Calf Raise On A Dumbbell
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3x12 reps |
rest: 45s
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Barbell Clean
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3x6 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x6 reps |
rest: 90s
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Barbell Upright Row
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3x8 reps |
rest: 90s
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Smith Machine Shrug
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4x6 reps |
rest: 90s
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