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This routine was developed after reviewing the existing routines and realizing that nothing exactly matched with my needs or anecdotal experience. I've been lifting for 15 years and this approach will work. It is intentionally a high volume of exercise with minimal rest. Abs are used as a warm up each day. Keep up a good pace and get more of a fat burn. Ensure that you use manageable weight to promote good form and completion of the entire routine. Move up as needed for a greater challenge. Good luck
Crunch
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3x25 reps |
rest: 60s
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Oblique Crunch
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4x25 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x13 reps |
rest: 60s
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Barbell Decline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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3x25 reps |
rest: 60s
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Stability Ball Trunk Rotation
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4x20 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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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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Barbell Deadlift
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4x12 reps |
rest: 60s
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Back Hyperextension
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4x20 reps |
rest: 60s
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EZ Bar Curl
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4x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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4x12 reps |
rest: 60s
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Cross Body Crunch
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4x25 reps |
rest: 60s
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Bench Leg Pull-In
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3x25 reps |
rest: 60s
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Machine Leg Press
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4x20 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Calf Press On Leg Press
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4x20 reps |
rest: 60s
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Dumbbell Calf Raise
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4x20 reps |
rest: 60s
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Barbell Shrug
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4x12 reps |
rest: 60s
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Barbell Shoulder 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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