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Routine Database

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)

Shared By : JefitTeam

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2704 / 28034

Average Rating

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Description

This routine is designed to help those struggling to put on lean mass achieve their goals through major muscle building exercises and super-sets.

Gaining muscle and leaning out is extremely difficult which is why it is important for an individual to keep up intensity throughout the entire workout and perform the designated sets/reps to prevent muscle loss or bulking up too much.

***************** Day 1 *********************

- On this exercise day you will focus on working out the back, bicep and ab muscles while also super setting other muscle groups in the workout.

First you will start off with the Wide-Grip Lat Pulldown for 4 sets Super-Set with the Dumbbell Lateral Raise.

This will be followed by 3 sets of Cable Seated Rows that is Super-Set with Push Ups with your Feet Elevated.

The One Arm Dumbbell Row with be next as you will Super-Set this exercise with the Dumbbell Shoulder Press.

The final back exercise that you will super-set will be the Barbell Bent Over Row and the Push Up.

After the completion for the sets of the Back Extensions you will move onto the next Super-Set.

With the next Super-Set you will perform will be the combination of the Barbell Curl and Bench Dip.

Next will be 3 sets of the Preacher Curl, Super-Set with Cable Tricep Pushdowns.

The Close Grip Cable Curl will then be combined with the Chest Dip as your final super-set that you will perform.

Abdominal exercises will be next as you will perform 2 sets and 16 reps for all 3 ab exercises listed.

***************** Day 2 *********************

- On this exercise day you will focus on working out the chest, tricep and ab muscles while also super setting other muscle groups in the workout.

First you will start off with the Dumbbell Bench Press for 4 sets Super-Set with the One Arm Dumbbell Row.

This will be followed by 4 sets of the Dumbbell Incline Bench Press that is Super-Set with Dumbbell Lateral Raise.

The Machine Fly with be next as you will Super-Set this exercise with the Cable Seated Row.

The final chest exercise that you will super-set will be the Dumbbell Decline Bench Press and the Push Up.

With the next Super-Set you will perform will be the combination of the Cable Triceps Pushdown and Barbell Curl.

Next will be 3 sets of the Barbell Triceps Extension, Super-Set with Close Grip Cable Curl.

The Dumbbell Standing Triceps Extension will then be combined with the Dumbbell Alternate Bicep Curl as your final super-set that you will perform.

To finish off working out the tricep muscle you will perform 2 sets for 16 reps of the Bench Dip exercise.

Abdominal exercises will be next as you will perform 2 sets and 16 reps for all 3 ab exercises listed.


***************** Day 3 *********************

- On this exercise day you will focus on working out the leg, shoulder and ab muscles while also super setting other muscle groups in the workout.

First you will start off with 4 sets of the Barbell Deadlift and Barbell Squat.

This will be followed by Leg Extensions super-set with Seated Leg Curls.

The Leg Press with be next as you will perform this exercise alone for 4 sets

The final leg exercises that you will super-set will be the Lying Leg Curls and the Barbell Lunge.

With the next Super-Set you will perform will be the combination of the Dumbbell Lateral Raise and the Dumbbell Fly.

Next will be the Barbell Up Right Row, super-set with the Push Up.

The Barbell Shrug will then be combined with the Dumbbell Incline Fly as your final super-set that you will perform.

To finish off working out the leg muscles you will perform 3 sets for the Calf Press on Leg Press and Seated Calf Raise exercises.

Abdominal exercises will be next as you will perform 2 sets for all 3 ab exercises listed, holding onto the plank exercise for as long as you can.


It is important throughout this entire routine that you give yourself enough rest in between the workout days to allow for muscle recovery.


***************** Notes *********************

This is an advanced routine and not mean for beginners as it requires endurance to last through the entire routine and proper knowledge of how to complete super-sets correctly.

Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.

If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.

 
Day 1 Back, Biceps and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown 60 sec 16,14,12,10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise 60 sec 14 4 Progress Chart

Back

Cable Seated Row 60 sec 16,14,12,10 4 Progress Chart

Chest

Push Ups with Feet Elevated 60 sec 12 3 Progress Chart

Back

One Arm Dumbbell Row 60 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Back

Barbell Bent Over Row 60 sec 14 4 Progress Chart

Chest

Push Up 60 sec 12 3 Progress Chart

Back

Back Extensions - Hyperextensions 60 sec 14 3 Progress Chart

Biceps

Barbell Curl 60 sec 16,12,8 3 Progress Chart

Triceps

Bench Dip 60 sec 14 2 Progress Chart

Biceps

Preacher Curl 60 sec 14,12,10 3 Progress Chart

Triceps

Cable Triceps Pushdown 60 sec 14 2 Progress Chart

Biceps

Close Grip Cable Curl 60 sec 14,12,10 3 Progress Chart

Triceps

Chest Dip 60 sec 12 2 Progress Chart

Abs

Knee Hip Raise On Parallel Bars 60 sec 16 2 Progress Chart

Abs

Reverse Crunch 60 sec 16 2 Progress Chart

Abs

Cable Crunch 60 sec 16 2 Progress Chart
Day 2 Chest, Triceps and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press 60 sec 16,14,12,10 4 Progress Chart

Back

One Arm Dumbbell Row 60 sec 14 3 Progress Chart

Chest

Dumbbell Incline Bench Press 60 sec 16,14,12,10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise 60 sec 14 3 Progress Chart

Chest

Machine Fly 60 sec 14,12,10 3 Progress Chart

Back

Cable Seated Row 60 sec 14 2 Progress Chart

Chest

Dumbbell Decline Bench Press 60 sec 12,10,8 3 Progress Chart

Chest

Push Up 60 sec 40 1 Progress Chart

Triceps

Cable Triceps Pushdown 60 sec 16,14,12 3 Progress Chart

Biceps

Barbell Curl 60 sec 14 2 Progress Chart

Triceps

Barbell Triceps Extension 60 sec 14,12,10 3 Progress Chart

Biceps

Close Grip Cable Curl 60 sec 14 2 Progress Chart

Triceps

Dumbbell Standing Triceps Extension 60 sec 14 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl 60 sec 14 2 Progress Chart

Triceps

Bench Dip 60 sec 16 2 Progress Chart

Abs

One Arm High-Pulley Cable Side Bends 60 sec 16 2 Progress Chart

Abs

Cable Side Bends 60 sec 16 2 Progress Chart

Abs

Pallof Press with Rotation 60 sec 16 2 Progress Chart
Day 3 Legs, Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift 60 sec 12 4 Progress Chart

Upper Legs

Barbell Squat 60 sec 14,12,10,8 4 Progress Chart

Upper Legs

Leg Extensions 60 sec 18,16,14,10 4 Progress Chart

Upper Legs

Seated Leg Curl 60 sec 14 3 Progress Chart

Upper Legs

Leg Press 60 sec 18,16,14,10 4 Progress Chart

Upper Legs

Lying Leg Curls 60 sec 16,14,12 3 Progress Chart

Upper Legs

Barbell Lunge 60 sec 16 2 Progress Chart

Shoulders

Dumbbell Lateral Raise 60 sec 16,14,12,8 4 Progress Chart

Chest

Dumbbell Fly 60 sec 14 3 Progress Chart

Shoulders

Barbell Up Right Row 60 sec 14,12,10,8 4 Progress Chart

Chest

Push Up 60 sec 14 3 Progress Chart

Shoulders

Barbell Shrug 60 sec 14,12,10 3 Progress Chart

Chest

Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press 60 sec 16,14,12 3 Progress Chart

Lower Legs

Seated Calf Raise 60 sec 16,14,12 3 Progress Chart

Abs

Air Bike 60 sec 16 3 Progress Chart

Abs

Jackknife Sit-up 60 sec 16 3 Progress Chart

Abs

Plank 60 sec - 2 Progress Chart