fazero
tobi.krick
GIGAkun
bistamonish
ahmedfares
KeeleJK
mattcarballo
Sungwoo Park
harbakshsingh
custom routiens




Information
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced

Tags :


Description

this is a list of routines I use based on home im feeling. General purpose of these routines is to build as much lean muscle as possible while shredding as much body fat as possible. as well as becoming as healthy as possible and improving movement stamina strength endurance breathing and energy levels. the reason. for lighter exercises in some routines is due to fatigue. you'll notice yoursel fatuging on this routine and you'll need to switch up your exercises and intensity to ensure that you can still improve every day. you will always need to have a very high calorie diet with lots of protein to and carbs for your body to keep up and A LOT of water.

Sunday
Josh setup
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Ab Crunch Machine
30 sec
20
3
Progress Chart

Biceps

Dumbbell Bicep Curl
30 sec
20
3
Progress Chart

Chest

Barbell Bench Press
30 sec
20
3
Progress Chart

Lower Legs

Calf Press on Leg Press Machine
30 sec
20
3
Progress Chart

Shoulders

Dumbbell Lying Rear Delt Raise
30 sec
20
3
Progress Chart

Glutes

Hip Adduction
30 sec
20
3
Progress Chart

Back

Back Extension Machine
30 sec
20
3
Progress Chart

Chest

Machine Inner Chest Press
30 sec
20
3
Progress Chart

Upper Legs

Leg Extensions
30 sec
20
3
Progress Chart

Upper Legs

Seated Leg Curl
30 sec
20
3
Progress Chart

Chest

Cable Inner Chest Press
30 sec
20
3
Progress Chart

Triceps

Cable Triceps Pushdown
30 sec
20
3
Progress Chart

Biceps

Cable Drag Curl
30 sec
20
3
Progress Chart

Abs

Parallel Bar Leg Raise
30 sec
20
3
Progress Chart

Back

Medicine Ball Catch and Overhead Throw
30 sec
20
3
Progress Chart

Triceps

Dip
30 sec
20
3
Progress Chart

Back

Close Grip Vertical Row
30 sec
20
3
Progress Chart

Upper Legs

Barbell Deep Squat
30 sec
20
3
Progress Chart

Back

Wide Grip Lat Pulldown
30 sec
20
3
Progress Chart

Back

Machine Lat Pull Down
30 sec
20
3
Progress Chart

Shoulders

Leverage Shoulder Press
30 sec
20
3
Progress Chart

Forearms

Cable Reverse One Arm Curl
30 sec
20
3
Progress Chart

Triceps

Cable One Arm Tricep Extension
30 sec
20
3
Progress Chart

Upper Legs

Lying Leg Curls
30 sec
20
3
Progress Chart

Shoulders

Dumbbell Alternate Seated Arnold Press
30 sec
20
3
Progress Chart

Upper Legs

Leg Press
30 sec
20
3
Progress Chart

Chest

Machine Fly
30 sec
20
3
Progress Chart

Biceps

Cable One Arm High Curl
30 sec
20
3
Progress Chart

Back

Pull Ups
30 sec
20
3
Progress Chart

Triceps

Seated Tricep Dip
30 sec
20
3
Progress Chart

Cardio

Inline Skating
30 min
-
-
Progress Chart

Triceps

Cable Triceps Pushdown
30 sec
20
3
Progress Chart

Chest

Cable Cross Over
30 sec
20
3
Progress Chart

Biceps

Cable Reverse Curl
30 sec
20
3
Progress Chart

Back

Close Grip Vertical Row
30 sec
20
3
Progress Chart

Triceps

Cable Triceps Pushdown
30 sec
20
3
Progress Chart

Shoulders

Cable Standing Deltoid Raise
30 sec
20
3
Progress Chart

Back

Cable Rope Seated Row
30 sec
20
3
Progress Chart

Back

Hyperextensions - Back Extensions
30 sec
20
3
Progress Chart

Abs

Ab Crunch Machine
30 sec
20
3
Progress Chart

ANY
at gym
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Triceps

Dip
60 sec
12
3
Progress Chart

Triceps

Cable Rope Overhead Triceps Extension
60 sec
12
3
Progress Chart

Biceps

Preacher Curl Machine
60 sec
12
3
Progress Chart

Chest

Machine Inner Chest Press
60 sec
12
3
Progress Chart

Chest

Machine Fly
60 sec
12
3
Progress Chart

Chest

Cable Inner Chest Press
60 sec
12
3
Progress Chart

Biceps

Cable Standing Biceps Curl
60 sec
12
3
Progress Chart

Shoulders

Leverage Shoulder Press
60 sec
12
3
Progress Chart

Back

Cable Seated Row
60 sec
12
3
Progress Chart

Back

Machine Lat Pull Down
60 sec
12
3
Progress Chart

Back

Back Extension Machine
60 sec
12
3
Progress Chart

Upper Legs

Leg Press Machine
60 sec
12
3
Progress Chart

Upper Legs

Seated Leg Curl
60 sec
12
3
Progress Chart

Glutes

Standing Glute Kickback
60 sec
12
3
Progress Chart

Abs

Ab Crunch Machine
60 sec
12
3
Progress Chart

Chest

Barbell Bench Press
60 sec
12
3
Progress Chart

Chest

Dumbbell Fly
60 sec
12
3
Progress Chart

Shoulders

Dumbbell Shoulder Press
60 sec
12
3
Progress Chart

Abs

Hanging Leg Raise
60 sec
12
3
Progress Chart

Biceps

Cable Close Grip Curl
60 sec
12
3
Progress Chart

Abs

Decline Oblique Crunch
60 sec
12
3
Progress Chart

Back

Close Grip Vertical Row
60 sec
12
3
Progress Chart

Upper Legs

Kettlebell One Arm Clean
60 sec
12
3
Progress Chart

Upper Legs

Kettlebell One Arm Swing
60 sec
12
3
Progress Chart

Triceps

Cable Rope Triceps Pushdown
30 sec
20
3
Progress Chart

Back

Wide Grip Lat Pulldown
30 sec
20
3
Progress Chart

Chest

Leverage Incline Chest Press
30 sec
20
3
Progress Chart

Upper Legs

Leg Extensions
30 sec
20
3
Progress Chart

Back

Cable Seated Row
30 sec
20
3
Progress Chart

Chest

Dumbbell Incline Bench Press
30 sec
20
3
Progress Chart

Shoulders

Dumbbell Shoulder Press
30 sec
20
3
Progress Chart

Lower Legs

Calf Press On Leg Press
30 sec
20
3
Progress Chart

Biceps

Dumbbell Standing One-Arm Curl Over Incline Bench
30 sec
20
3
Progress Chart

Biceps

Cable Standing One Arm Bicep Curl
30 sec
20
3
Progress Chart

Triceps

Three Bench Dip
30 sec
20
3
Progress Chart

Biceps

Bicep Curl Machine
30 sec
20
3
Progress Chart

Triceps

Barbell Lying Triceps Extension
30 sec
20
3
Progress Chart

Chest

Dumbbell Incline Press on Exercise Ball
30 sec
20
3
Progress Chart

Chest

Dumbbell Decline Bench Press
30 sec
20
3
Progress Chart

ANY
cardio
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Cardio

Rowing
60 min
-
-
Progress Chart

Cardio

Treadmill Running
60 min
-
-
Progress Chart

Cardio

Boxing
60 min
-
-
Progress Chart

Cardio

Jump Rope
60 min
-
-
Progress Chart

Cardio

Recumbent Bike
60 min
-
-
Progress Chart

ANY
mix it up. pick and cboose
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Plank
30 sec
-
3
Progress Chart

Triceps

Dumbbell Standing Triceps Extension
30 sec
12
3
Progress Chart

Abs

Hanging Leg Raise
30 sec
12
3
Progress Chart

Shoulders

Dumbbell Lateral Raise
30 sec
12
3
Progress Chart

Shoulders

Dumbbell Front Raise
30 sec
12
3
Progress Chart

Back

Chin Up
30 sec
12
3
Progress Chart

Biceps

Barbell Curl
30 sec
12
3
Progress Chart

Upper Legs

Barbell Squat
30 sec
12
3
Progress Chart

Upper Legs

Barbell Clean Deadlift
30 sec
12
3
Progress Chart

Forearms

Barbell Behind The Back Wrist Curl
30 sec
12
3
Progress Chart

Lower Legs

Bodyweight Standing Calf Raise
30 sec
12
3
Progress Chart

Lower Legs

Barbell Standing Calf Raise
30 sec
12
3
Progress Chart

Triceps

Bench Dip
60 sec
12
3
Progress Chart

Back

Barbell Bent Over Row
60 sec
12
3
Progress Chart

Biceps

Barbell Preacher Curl
60 sec
12
3
Progress Chart

Cardio

Recumbent Bike
5 min
-
-
Progress Chart

Chest

Dumbbell Fly
60 sec
12
3
Progress Chart

Chest

Barbell Front Raise and Pullover
60 sec
12
3
Progress Chart

Back

Barbell Bent One Arm Row
60 sec
12
3
Progress Chart

Back

Barbell Bent Arm Pullover
60 sec
12
3
Progress Chart

Upper Legs

Barbell Snatch
60 sec
12
3
Progress Chart

Abs

Barbell Ab Rollout
60 sec
12
3
Progress Chart

Back

Barbell Bent Over Two Arm Row
60 sec
12
3
Progress Chart

Biceps

Barbell Bicep Curl with Deadlift
60 sec
12
3
Progress Chart

Biceps

Barbell Body Row
60 sec
12
3
Progress Chart

Biceps

Barbell Bicep Drag Curl
60 sec
12
3
Progress Chart

Chest

Push Up with Feet Elevated
60 sec
12
3
Progress Chart

Abs

Sit Up
60 sec
12
3
Progress Chart

Shoulders

Barbell Front Raise
60 sec
12
3
Progress Chart

Triceps

Barbell Lying Back of the Head Tricep Extension
60 sec
12
3
Progress Chart

Upper Legs

Lying Leg Curls
60 sec
12
3
Progress Chart

Triceps

Barbell Close Grip Press Behind the Neck
60 sec
12
3
Progress Chart

Upper Legs

Leg Extensions
60 sec
12
3
Progress Chart

Abs

Barbell Ab Rollout on Knees
30 sec
20
3
Progress Chart

Shoulders

Barbell Shoulder Press
30 sec
20
3
Progress Chart

Triceps

Dip
30 sec
20
3
Progress Chart

Biceps

Cable Standing One Arm Bicep Curl
30 sec
20
3
Progress Chart

Glutes

Standing Glute Kickback
30 sec
20
3
Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift
30 sec
20
3
Progress Chart

Back

Pull Ups
30 sec
20
3
Progress Chart

ANY
supersets
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Barbell Bench Press
60 sec
12
3
Progress Chart

Chest

Barbell Decline Bench Press
60 sec
12
3
Progress Chart

Chest

Barbell Incline Bench Press
60 sec
12
3
Progress Chart

Chest

Dumbbell Fly
60 sec
12
3
Progress Chart