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This program was designated to József Baják, who is a Hungarian guy at the beginning of his way of fitness. It meant to build muscle mass, so about 4-5 hundred of extra calories will be needed to have, otherwise it will do nothing but maintain your muscles. It is not a fat burning workout template though. Cheer József and help him become a fitness freak!
Barbell Squat
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4x12 reps |
rest: 100s
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Barbell Lunge
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3x6 reps |
rest: 80s
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Leg Extensions
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3x15 reps |
rest: 80s
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Barbell Stiff-Legged Deadlift
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3x12 reps |
rest: 60s
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Lying Leg Curls
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3x1 reps |
rest: 80s
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Leg Raise
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3x1 reps |
rest: 50s
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Weighted Crunches
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3x12 reps |
rest: 40s
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Crunches
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2x1 reps |
rest: 40s
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Plank
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2x1 reps |
rest: 60s
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Push Up
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3x1 reps |
rest: 80s
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Barbell Bench Press
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3x12 reps |
rest: 0s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell One Arm Standing Lateral Raise
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2x1 reps |
rest: 80s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 60s
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Bench Dip
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2x1 reps |
rest: 80s
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Barbell Deadlift
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3x12 reps |
rest: 80s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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2x12 reps |
rest: 60s
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Dumbbell One Arm Row
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3x8 reps |
rest: 30s
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Dumbbell Bent Over Row
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3x1 reps |
rest: 50s
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Barbell Shrug
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2x1 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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4x12 reps |
rest: 40s
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Barbell Preacher Curl
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4x12 reps |
rest: 50s
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