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.
I am interested but have a few questions. It looks like sets and rest on there. How many reps. Also how long on the cardio? About how long does each day take?
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