This is my routine I have been using for about two months now and my gains have been unbelievable. If you have enough time and determination I dare you to try this. Just try a month and you will be astonished.
Monday Arms Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Biceps
Barbell Curl 4 10 Sec.
Triceps
Barbell Close Grip Bench Press 4 10 Sec.
Biceps
Dumbbell Alternate Bicep Curl 3 10 Sec.
Triceps
Cable Rope Overhead Triceps Extension 3 10 Sec.
Biceps
Cable Standing One Arm Bicep Curl 3 60 Sec.
Biceps
Hammer Curls with Rope 3 10 Sec.
Triceps
Triceps Pushdown V-Bar 3 10 Sec.
Biceps
Preacher Curl Machine 6 10 Sec.
Triceps
Triceps Pushdown - Rope 3 10 Sec.
Triceps
EZ Bar Decline Close Grip Skull Crusher 3 10 Sec.
Triceps
Seated Bent-Over Dumbbell Triceps Extension 3 10 Sec.
Biceps
EZ Bar Seated Close Grip Concentration Curl 3 10 Sec.
Biceps
Overhead Cable Curl 3 10 Sec.
Triceps
Seated Tricep Dip 5 10 Sec.
Forearms
Reverse Barbell Curl 3 10 Sec.
Triceps
Kneeling Cable Triceps Extension 3 10 Sec.
Biceps
Triple 7 4 10 Sec.
Triceps
Weighted Bench Dip 3 60 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
Tuesday Shoulders Back Cardio Abs Forearms Calves Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Shoulders
Seated Side Lateral Raise 3 10 Sec.
Shoulders
Barbell Shoulder Press 3 10 Sec.
Shoulders
Barbell Shrug 5 10 Sec.
Shoulders
Shrug Machine 5 10 Sec.
Shoulders
Barbell Up Right Row 3 10 Sec.
Shoulders
Dumbbell Bent Over Delt Raise 3 10 Sec.
Shoulders
Dumbbell Front Raise 3 10 Sec.
Shoulders
Weight Plate Front Raise 3 10 Sec.
Shoulders
Dumbbell Lateral Raise 3 10 Sec.
Back
Cable Lateral Raise 3 10 Sec.
Shoulders
Cable Internal Rotation 3 10 Sec.
Shoulders
Cable External Rotation 3 10 Sec.
Back
Back Extensions - Hyperextensions 3 10 Sec.
Back
Cable Seated Row 3 10 Sec.
Back
Reclined Body Rows 3 10 Sec.
Back
Wide-Grip Lat Pulldown 3 10 Sec.
Back
Straight Arm Push Down 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 5 10 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 5 10 Sec.
Lower Legs
Seated Calf Raise 5 10 Sec.
Lower Legs
Standing Calf Raises 5 10 Sec.
Abs
Cable Crunch 4 10 Sec.
Abs
Crunches with Legs on Bench 3 10 Sec.
Abs
Hanging Leg Raise 3 10 Sec.
Abs
Weighted Ball Side Bend 3 10 Sec.
Cardio
Rowing 1 10 Sec.
Wednesday Chest Cardio Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Chest
Barbell Bench Press 3 10 Sec.
Chest
Barbell Incline Bench Press 3 10 Sec.
Chest
Barbell Decline Bench Press 3 10 Sec.
Chest
Bench Press Machine 5 10 Sec.
Chest
Barbell one arm bench press Smith Machine 6 10 Sec.
Chest
Cable Cross Over 3 10 Sec.
Chest
Cable Incline Fly 3 10 Sec.
Chest
Lower Cable Crossover 3 10 Sec.
Chest
Machine Fly 3 10 Sec.
Chest
Push Up 6 10 Sec.
Cardio
Step Machine 1 10 Sec.
Thursday Legs Cardio Abs Forearms Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Lower Legs
Seated Calf Raise 3 10 Sec.
Lower Legs
Standing Calf Raises 4 10 Sec.
Upper Legs
Leg Extensions 3 10 Sec.
Upper Legs
Single Leg extensions 3 10 Sec.
Upper Legs
Seated Leg Curl 3 10 Sec.
Upper Legs
Seated single leg curl 3 10 Sec.
Upper Legs
Smith Machine Squat 3 10 Sec.
Upper Legs
Hack Squat 4 10 Sec.
Upper Legs
Lying Machine Squat 3 10 Sec.
Upper Legs
One leg machine squat 3 10 Sec.
Upper Legs
Thigh Abductor 3 10 Sec.
Upper Legs
Thigh Adductor 3 10 Sec.
Upper Legs
Hip Flexor Machine 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
Abs
Crunches with Legs on Bench 5 10 Sec.
Abs
Hanging Leg Raise 3 10 Sec.
Abs
Cable Crunch 5 10 Sec.
Abs
Dumbbell Side Bend 3 10 Sec.
Cardio
Step Machine 1 10 Sec.
Friday Arms Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Biceps
Barbell Curl 4 10 Sec.
Triceps
Barbell Close Grip Bench Press 4 10 Sec.
Biceps
Dumbbell Alternate Bicep Curl 3 10 Sec.
Triceps
Cable One Arm Tricep Extension 3 10 Sec.
Biceps
Dumbbell Concentration Curls 3 10 Sec.
Biceps
Hammer Curls with Rope 5 10 Sec.
Biceps
Preacher Curl Machine 6 10 Sec.
Triceps
Triceps Pushdown - Rope 6 10 Sec.
Triceps
EZ Bar Decline Close Grip Skull Crusher 3 10 Sec.
Biceps
EZ Bar Seated Close Grip Concentration Curl 3 10 Sec.
Biceps
Triple 7 3 10 Sec.
Triceps
Bench Dip 3 10 Sec.
Biceps
Overhead Cable Curl 3 10 Sec.
Triceps
Close Triceps Pushup 3 10 Sec.
Triceps
Seated Tricep Dip 3 10 Sec.
Saturday Cardio Abs Forearms Calves Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Abs
Crunches 5 10 Sec.
Abs
Leg Raise 3 10 Sec.
Abs
Standing Weighted Ab Machine 3 10 Sec.
Abs
Cable Crunch 5 10 Sec.
Abs
Dumbbell Side Bend 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
Lower Legs
Standing Calf Raises 4 10 Sec.
Lower Legs
Seated Calf Raise 3 10 Sec.
Lower Legs
Calf Press On Leg Press Machine 3 10 Sec.
Cardio
Stationary Bike 3 45 Sec.
Cardio
Step Machine 3 20 Sec.
Monday Arms Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Biceps
Barbell Curl 4 10 Sec.
Triceps
Barbell Close Grip Bench Press 4 10 Sec.
Biceps
Dumbbell Alternate Bicep Curl 3 10 Sec.
Triceps
Cable Rope Overhead Triceps Extension 3 10 Sec.
Biceps
Cable Standing One Arm Bicep Curl 3 60 Sec.
Biceps
Hammer Curls with Rope 3 10 Sec.
Triceps
Triceps Pushdown V-Bar 3 10 Sec.
Biceps
Preacher Curl Machine 6 10 Sec.
Triceps
Triceps Pushdown - Rope 3 10 Sec.
Triceps
EZ Bar Decline Close Grip Skull Crusher 3 10 Sec.
Triceps
Seated Bent-Over Dumbbell Triceps Extension 3 10 Sec.
Biceps
EZ Bar Seated Close Grip Concentration Curl 3 10 Sec.
Biceps
Overhead Cable Curl 3 10 Sec.
Triceps
Seated Tricep Dip 5 10 Sec.
Forearms
Reverse Barbell Curl 3 10 Sec.
Triceps
Kneeling Cable Triceps Extension 3 10 Sec.
Biceps
Triple 7 4 10 Sec.
Triceps
Weighted Bench Dip 3 60 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
Tuesday Shoulders Back Cardio Abs Forearms Calves Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Shoulders
Seated Side Lateral Raise 3 10 Sec.
Shoulders
Barbell Shoulder Press 3 10 Sec.
Shoulders
Barbell Shrug 5 10 Sec.
Shoulders
Shrug Machine 5 10 Sec.
Shoulders
Barbell Up Right Row 3 10 Sec.
Shoulders
Dumbbell Bent Over Delt Raise 3 10 Sec.
Shoulders
Dumbbell Front Raise 3 10 Sec.
Shoulders
Weight Plate Front Raise 3 10 Sec.
Shoulders
Dumbbell Lateral Raise 3 10 Sec.
Back
Cable Lateral Raise 3 10 Sec.
Shoulders
Cable Internal Rotation 3 10 Sec.
Shoulders
Cable External Rotation 3 10 Sec.
Back
Back Extensions - Hyperextensions 3 10 Sec.
Back
Cable Seated Row 3 10 Sec.
Back
Reclined Body Rows 3 10 Sec.
Back
Wide-Grip Lat Pulldown 3 10 Sec.
Back
Straight Arm Push Down 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 5 10 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 5 10 Sec.
Lower Legs
Seated Calf Raise 5 10 Sec.
Lower Legs
Standing Calf Raises 5 10 Sec.
Abs
Cable Crunch 4 10 Sec.
Abs
Crunches with Legs on Bench 3 10 Sec.
Abs
Hanging Leg Raise 3 10 Sec.
Abs
Weighted Ball Side Bend 3 10 Sec.
Cardio
Rowing 1 10 Sec.
Wednesday Chest Cardio Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Chest
Barbell Bench Press 3 10 Sec.
Chest
Barbell Incline Bench Press 3 10 Sec.
Chest
Barbell Decline Bench Press 3 10 Sec.
Chest
Bench Press Machine 5 10 Sec.
Chest
Barbell one arm bench press Smith Machine 6 10 Sec.
Chest
Cable Cross Over 3 10 Sec.
Chest
Cable Incline Fly 3 10 Sec.
Chest
Lower Cable Crossover 3 10 Sec.
Chest
Machine Fly 3 10 Sec.
Chest
Push Up 6 10 Sec.
Cardio
Step Machine 1 10 Sec.
Thursday Legs Cardio Abs Forearms Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Lower Legs
Seated Calf Raise 3 10 Sec.
Lower Legs
Standing Calf Raises 4 10 Sec.
Upper Legs
Leg Extensions 3 10 Sec.
Upper Legs
Single Leg extensions 3 10 Sec.
Upper Legs
Seated Leg Curl 3 10 Sec.
Upper Legs
Seated single leg curl 3 10 Sec.
Upper Legs
Smith Machine Squat 3 10 Sec.
Upper Legs
Hack Squat 4 10 Sec.
Upper Legs
Lying Machine Squat 3 10 Sec.
Upper Legs
One leg machine squat 3 10 Sec.
Upper Legs
Thigh Abductor 3 10 Sec.
Upper Legs
Thigh Adductor 3 10 Sec.
Upper Legs
Hip Flexor Machine 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
Abs
Crunches with Legs on Bench 5 10 Sec.
Abs
Hanging Leg Raise 3 10 Sec.
Abs
Cable Crunch 5 10 Sec.
Abs
Dumbbell Side Bend 3 10 Sec.
Cardio
Step Machine 1 10 Sec.
Friday Arms Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Biceps
Barbell Curl 4 10 Sec.
Triceps
Barbell Close Grip Bench Press 4 10 Sec.
Biceps
Dumbbell Alternate Bicep Curl 3 10 Sec.
Triceps
Cable One Arm Tricep Extension 3 10 Sec.
Biceps
Dumbbell Concentration Curls 3 10 Sec.
Biceps
Hammer Curls with Rope 5 10 Sec.
Biceps
Preacher Curl Machine 6 10 Sec.
Triceps
Triceps Pushdown - Rope 6 10 Sec.
Triceps
EZ Bar Decline Close Grip Skull Crusher 3 10 Sec.
Biceps
EZ Bar Seated Close Grip Concentration Curl 3 10 Sec.
Biceps
Triple 7 3 10 Sec.
Triceps
Bench Dip 3 10 Sec.
Biceps
Overhead Cable Curl 3 10 Sec.
Triceps
Close Triceps Pushup 3 10 Sec.
Triceps
Seated Tricep Dip 3 10 Sec.
Saturday Cardio Abs Forearms Calves Add/Edit | Delete
Body Part
Exercise Name Set Rest Time S-set Track
Abs
Crunches 5 10 Sec.
Abs
Leg Raise 3 10 Sec.
Abs
Standing Weighted Ab Machine 3 10 Sec.
Abs
Cable Crunch 5 10 Sec.
Abs
Dumbbell Side Bend 3 10 Sec.
Forearms
Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
Forearms
Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
Lower Legs
Standing Calf Raises 4 10 Sec.
Lower Legs
Seated Calf Raise 3 10 Sec.
Lower Legs
Calf Press On Leg Press Machine 3 10 Sec.
Cardio
Stationary Bike 3 45 Sec.
Cardio
Step Machine 3 20 Sec.
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