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More muscle = more better
No assists on pull ups. Take the weights off that assist you and pull your body weight. Do it until you reach failure. That counts as one set. Repeat until four sets are complete.
When beginning the barbell step ups start off with no weight on the barbell. You want this to feel like a cardio exercise. You need to explode up. Lift that knee high. Stay on your toes the whole time. Do not land on your heels when coming back down. That's how you hurt yourself. Do it at the fastest pace you can go while staying under control. When you get better at it, you can add weight probably around the third week.
Some of the routines require supersets and require traditional sets. If working out with a partner, most can be done in supersets. Be sure to pay attention to that. Remember, on the sets with higher reps, you will decrease your weight just enough so you reach failure at the end of the set. It should never be easy. As the reps decrease, you go up in weight, like a pyramid.
Good luck.
Barbell Step Ups
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3x30 reps |
rest: 30s
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Barbell Clean Deadlift
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4x12 reps |
rest: 60s
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Barbell Wide Stance Squat
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4x12 reps |
rest: 60s
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Knee Tuck Jump
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4x8 reps |
rest: 60s
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Single Leg Glute Bridge
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4x15 reps |
rest: 60s
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Leg Extension with One Leg
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4x12 reps |
rest: 60s
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Exercise Ball V Up
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3x10 reps |
rest: 45s
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Weight Plate Decline Crunch
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3x12 reps |
rest: 45s
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Weight Plate Russian Twist
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3x15 reps |
rest: 45s
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Cable Rope Hammer Curls
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1x40 reps |
rest: 0s
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Cable Low Triceps Extension
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1x40 reps |
rest: 60s
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Cable Rope Hammer Curls
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1x30 reps |
rest: 0s
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Cable Low Triceps Extension
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1x30 reps |
rest: 80s
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Cable Rope Hammer Curls
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1x20 reps |
rest: 0s
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Cable Low Triceps Extension
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1x20 reps |
rest: 90s
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Cable Rope Hammer Curls
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1x10 reps |
rest: 0s
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Cable Low Triceps Extension
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1x10 reps |
rest: 100s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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Decline Bench Alternate Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl on Exercise Ball with Leg Raised
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4x8 reps |
rest: 60s
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Dumbbell Kickbacks on Exercise Ball
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Barbell Lying Back of the Head Tricep Extension
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4x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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4x12 reps |
rest: 60s
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Pull Ups
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3x10 reps |
rest: 60s
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Barbell Step Ups
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4x30 reps |
rest: 30s
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Leg Press with Wide Stance
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1x40 reps |
rest: 0s
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Calf Press On Leg Press
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1x40 reps |
rest: 70s
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Leg Press with Wide Stance
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1x30 reps |
rest: 0s
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Calf Press On Leg Press
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1x30 reps |
rest: 80s
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Leg Press with Wide Stance
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1x20 reps |
rest: 0s
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Calf Press On Leg Press
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1x20 reps |
rest: 90s
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Leg Press with Wide Stance
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1x10 reps |
rest: 0s
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Calf Press On Leg Press
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1x10 reps |
rest: 100s
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Barbell Lateral Lunge
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4x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x10 reps |
rest: 60s
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Deep Push Up
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1x15 reps |
rest: 0s
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Dumbbell Bent Over Row
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1x30 reps |
rest: 60s
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Deep Push Up
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1x15 reps |
rest: 0s
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Dumbbell Bent Over Row
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1x20 reps |
rest: 70s
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Deep Push Up
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1x10 reps |
rest: 0s
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Dumbbell Bent Over Row
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1x15 reps |
rest: 80s
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Deep Push Up
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1x10 reps |
rest: 0s
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Dumbbell Bent Over Row
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1x10 reps |
rest: 90s
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Weight Plate Around the World Decline Crunch
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3x8 reps |
rest: 45s
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V Ups
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3x8 reps |
rest: 45s
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Dumbbell Fly on Exercise Ball
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3x10 reps |
rest: 45s
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Weight Plate Hyperextensions on Exercise Ball
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3x10 reps |
rest: 45s
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Pull Ups
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4x10 reps |
rest: 45s
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Dumbbell Hammer Grip Incline Bench Press
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4x12 reps |
rest: 45s
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Kettlebell Alternating Row
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4x15 reps |
rest: 45s
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Dumbbell Fly on Exercise Ball
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3x15 reps |
rest: 45s
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x10 reps |
rest: 45s
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Hyperextensions - Back Extensions
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4x8 reps |
rest: 45s
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Barbell Wide Grip Bench Press
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3x8 reps |
rest: 45s
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Barbell Step Ups
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3x40 reps |
rest: 20s
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Barbell Military Press Behind Neck
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4x15 reps |
rest: 60s
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Barbell Stiff Leg Deadlift on Bench
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4x8 reps |
rest: 60s
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Dumbbell Step Ups
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4x8 reps |
rest: 60s
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Dumbbell Front Two Raise
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4x12 reps |
rest: 60s
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Decline Bench Leg Raise with Hip Thrust
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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4x15 reps |
rest: 45s
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Exercise Ball Leg Lifts
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4x15 reps |
rest: 45s
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Chin Up
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4x10 reps |
rest: 60s
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Barbell Clean
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3x8 reps |
rest: 60s
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