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My Workout Routine




Information
Frequency : 12 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced

Tags :


Description

Combines weightlifting with boxing and yoga.

ANY
An Updated Favorites Master List
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Dumbbell Hex Chest Press
60 sec
8
25
Progress Chart

Chest

Dumbbell Incline Hex Press
60 sec
8
20
Progress Chart

Chest

Dumbbell Incline Hammer Grip Flies
60 sec
8
10
Progress Chart

Chest

One Arm Resistance Band Chest Press (incline)
60 sec
8
30
Progress Chart

Chest

Resistance Band Crossover One Arm Fly
60 sec
8
20
Progress Chart

Chest

Resistance Band One Arm Chest Fly
60 sec
8
20
Progress Chart

Triceps

Resistance Band Pressdown
60 sec
8
30
Progress Chart

Triceps

Resistance Band Pushaway
60 sec
8
50
Progress Chart

Triceps

One Arm Resistance Band Tate Press
60 sec
8
30
Progress Chart

Triceps

Dumbbell Seated One-Arm Tricep Extension
60 sec
8
10
Progress Chart

Triceps

One Arm Resistance Band Standing Tate Press
60 sec
8
30
Progress Chart

Triceps

Banded Standing Dip
60 sec
8
20
Progress Chart

Biceps

Dumbbell Concentration Curl
60 sec
8
5
Progress Chart

Biceps

Dumbbell Leaning Bicep Curls
60 sec
8
20
Progress Chart

Biceps

One Arm Dumbbell Pinwheel Bicep Curls with Hammer Grip
60 sec
8
25
Progress Chart

Shoulders

Straight Arm Lat Pulldowns with Bands
60 sec
8
20
Progress Chart

Shoulders

Resistance Band Hang Clean
60 sec
8
20
Progress Chart

Shoulders

Dumbbell One-Arm Lateral Raise
60 sec
8
5
Progress Chart

Shoulders

Over and Back w Resistance Bands
60 sec
8
20
Progress Chart

Shoulders

Resistance Band Lateral Forward Raise Combo
60 sec
8
20
Progress Chart

Shoulders

Pull Aparts with Resistance Bands
60 sec
8
20
Progress Chart

Back

Resistance Band Bent Over Fly
60 sec
8
10
Progress Chart

Back

Resistance Band Good Mornings
60 sec
8
5
Progress Chart

Back

Resistance Band Lat Pulldown
60 sec
8
5
Progress Chart

Back

Resistance Band Lying Face Pulls
60 sec
8
20
Progress Chart

Upper Legs

One-Legged Hamstring Extensions with Resistance Bands
60 sec
8
20
Progress Chart

Upper Legs

Hamstring Extensions with Resistance Bands
60 sec
8
30
Progress Chart

Abs

Leg Raise
60 sec
8
20
Progress Chart

Abs

Abdominal Pendulum
60 sec
8
30
Progress Chart

Shoulders

Seated Crush Grip Dumbbell Press-Out
60 sec
8
5
Progress Chart

Forearms

One Hand Grip Strengthener 3 Second Hold Dropset (300 then 200, then 1 min rest
60 sec
8
30
Progress Chart

Back

Dumbbell One Arm Pronated Grip Row
60 sec
8
10
Progress Chart

Chest

Resistance Band Lying Pullover
60 sec
8
10
Progress Chart

Abs

Lying Resistance Band One Arm Pullover
60 sec
8
20
Progress Chart

Biceps

Four Pump Sets
60 sec
8
48
Progress Chart

Biceps

Dumbbell Rotational Curl
60 sec
8
25
Progress Chart

Biceps

Dumbbell Alternating Rotating Bicep Curl
60 sec
8
20
Progress Chart

Upper Legs

Bodyweight Wall Squat
60 sec
8
20
Progress Chart

Shoulders

Wall Slides
60 sec
8
20
Progress Chart

Back

Pull Aparts with Resistance Bands (behind the head)
60 sec
8
10
Progress Chart

ANY
Chest
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Standing Resistance Band Pressdown
60 sec
8
30
Progress Chart

Chest

Dumbbell Hex Chest Press
60 sec
8
20
Progress Chart

Chest

Dumbbell Incline Hex Press
60 sec
8
5
Progress Chart

Chest

Dumbbell Incline Fly
60 sec
8
10
Progress Chart

Chest

Resistance Band One Arm Chest Fly
60 sec
8
20
Progress Chart

Chest

Resistance Band Crossover One Arm Fly
60 sec
8
5
Progress Chart

Chest

Across the Chest One Arm Resistance Band Pulls
60 sec
8
10
Progress Chart

Triceps

Dumbbell Close Grip Press
60 sec
8
10
Progress Chart

Chest

Dumbbell Bench Press
60 sec
20
10
Progress Chart

Chest

Pec Minor Dip
60 sec
8
20
Progress Chart

Chest

Iso Lateral Wide Chest
60 sec
10
10
Progress Chart

Chest

Bench Press Machine
60 sec
8
10
Progress Chart

Chest

Bench Press with Resistance Bands
60 sec
8
10
Progress Chart

Chest

Dumbbell Fly
60 sec
8
10
Progress Chart

Chest

Resistance Band Lying Pullover
60 sec
8
10
Progress Chart

Chest

Dumbbell Reverse Bench Press
60 sec
8
5
Progress Chart

Chest

Dumbbell Palms In Bench Press
60 sec
8
20
Progress Chart

Chest

Seated Bench Press with Resistance Bands
60 sec
8
20
Progress Chart

Chest

Dumbbell Alternating Chest Press
60 sec
8
20
Progress Chart

Triceps

Dumbbell Twisting Bench Press (SLOW)
60 sec
8
10
Progress Chart

Chest

Slow Dumbbell Chest Press (10 sec reps)
60 sec
8
15
Progress Chart

Chest

Incline Bench Press with Resistance Bands
60 sec
8
10
Progress Chart

Triceps

Dumbbell Twisting Incline Chest Press
60 sec
8
5
Progress Chart

Triceps

Dumbbell Close Grip Incline Bench Press
60 sec
8
10
Progress Chart

Chest

Dumbbell Incline Bench Press
60 sec
8
5
Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press
60 sec
8
10
Progress Chart

Chest

Barbell Incline Bench Press
60 sec
8
5
Progress Chart

Chest

One Arm Machine Fly
60 sec
8
10
Progress Chart

Chest

Dumbbell Chest Press in Bridge
60 sec
8
20
Progress Chart

Chest

Dumbbell Straight Arm Pullover
60 sec
8
5
Progress Chart

Chest

Cable Incline Press
60 sec
8
5
Progress Chart

Chest

Cable Flat Bench Fly
60 sec
8
5
Progress Chart

Chest

Machine Fly
60 sec
5
10
Progress Chart

Chest

Dumbbell Twisting Chest Press
60 sec
8
10
Progress Chart

Chest

Leverage Incline Chest Press
60 sec
8
6
Progress Chart

Chest

Dumbbell Around the Worlds
60 sec
8
10
Progress Chart

Shoulders

Seated Crush Grip Dumbbell Press-Out
60 sec
8
10
Progress Chart

Chest

Dumbbell Underhand Fly
60 sec
8
5
Progress Chart

Chest

Cable Inner Chest Press
60 sec
8
20
Progress Chart

Triceps

Banded Standing Dip
60 sec
8
20
Progress Chart

ANY
Favorites
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Overhead Hammer Grip Dumbbell Fly
60 sec
8
20
Progress Chart

Triceps

Resistance Band Pushaway Dropsets
60 sec
8
20
Progress Chart

Triceps

Resistance Band Pushaway
60 sec
8
25
Progress Chart

Biceps

Standing Resistance Band Overhead One Arm Bicep Curl
60 sec
8
20
Progress Chart

Biceps

Resistance Band Bicep Curls
60 sec
8
20
Progress Chart

Triceps

Banded Standing Dip
60 sec
8
20
Progress Chart

Triceps

Banded Dropset Tricep High Extensions
60 sec
8
40
Progress Chart

Biceps

Resistance Band Dropset Bicep Curls
60 sec
8
40
Progress Chart

Shoulders

One Arm Resistance Band Side Laterals
60 sec
8
25
Progress Chart

Shoulders

Standing Resistance Band Pressdown
60 sec
8
30
Progress Chart

Biceps

Lying Resistance Band Bicep Curls
60 sec
8
20
Progress Chart

Triceps

Alternating Dumbbell Tate Press
60 sec
8
30
Progress Chart

Dumbbell Lying Thumbs Up Press
60 sec
8
30
Progress Chart

Biceps

Dumbbell Hammer Curl with Palms In Shoulder Raise Combo
60 sec
8
10
Progress Chart

Chest

Isometric Chest Press
60 sec
-
5
Progress Chart

Across the Chest One Arm Resistance Band Pulls
60 sec
8
5
Progress Chart

Triceps

Alternating Dumbbell Tate Press
60 sec
8
10
Progress Chart

Triceps

Dumbbell Lying Thumbs Up Press
60 sec
8
10
Progress Chart

Machine Bicep Curl
60 sec
8
10
Progress Chart

Resistance Band Face Pull
60 sec
8
20
Progress Chart

Over and Back w Resistance Bands
60 sec
8
20
Progress Chart

Iso Lateral Wide Chest
60 sec
8
10
Progress Chart

Bench Press Machine
60 sec
8
5
Progress Chart

Upper Legs

Resistance Band Flutter Kicks
60 sec
8
50
Progress Chart

Upper Legs

Prone Leg Curl with Bands
60 sec
8
50
Progress Chart

Biceps

Dumbbell Zottman Curl
60 sec
8
5
Progress Chart

Back

Weight Plate Lat Pulldown
60 sec
8
6
Progress Chart

Upper Legs

Resistance Band Side Stretch
60 sec
8
20
Progress Chart

Shoulders

Resistance Band V Raise
60 sec
8
20
Progress Chart

Standing Dumbbell Bicep Curl Shoulder Press Combo
60 sec
8
20
Progress Chart

Chest

Resistance Band Chest Fly
60 sec
8
6
Progress Chart

Triceps

Resistance Band Tricep Kickbacks
60 sec
8
10
Progress Chart

Resistance Band Front Chin Raise
60 sec
8
20
Progress Chart

Biceps

Dumbbell Leaning Bicep Curls
60 sec
8
5
Progress Chart

Upper Legs

Hamstring Extensions with Resistance Bands
60 sec
8
50
Progress Chart

Shoulders

Pull Aparts with Resistance Bands
60 sec
8
5
Progress Chart

Triceps

Resistance Band JM Press
60 sec
8
25
Progress Chart

ANY
Shoulders and Biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Resistance Band Shoulder Press
60 sec
8
20
Progress Chart

Biceps

Dumbbell Hammer Curls
60 sec
8
20
Progress Chart

Biceps

One Arm Dumbbell Pinwheel Bicep Curls with Hammer Grip
60 sec
8
6
Progress Chart

Shoulders

Dumbbell Underhand Forward Shoulder Raise
60 sec
8
10
Progress Chart

Biceps

Cross Body Hammer Curl
60 sec
8
20
Progress Chart

Biceps

Dumbbell Bicep Drag Curl
60 sec
8
10
Progress Chart

Shoulders

Dumbbell Seated Palms In Press
60 sec
8
30
Progress Chart

Shoulders

Resistance Band Side Laterals
60 sec
8
5
Progress Chart

Shoulders

Bus Driver
60 sec
8
10
Progress Chart

Shoulders

Dumbbell Front Two Raise
60 sec
8
20
Progress Chart

Shoulders

Dumbbell Lateral Raise
60 sec
8
10
Progress Chart

Shoulders

Resistance Band Shrugs
60 sec
8
30
Progress Chart

Biceps

Dumbbell Bicep Curl
60 sec
8
20
Progress Chart

Biceps

Waiter's Dumbbell Bicep Curl
60 sec
8
30
Progress Chart

Resistance Band One Arm Overhead Press
60 sec
8
20
Progress Chart

Shoulders

Dumbbell Arnold Press
60 sec
5
30
Progress Chart

Biceps

Dumbbell Circular Curls
60 sec
8
20
Progress Chart

Shoulders

Dumbbell Raise
60 sec
10
20
Progress Chart

Shoulders

Dumbbell Seated Dublin Press
60 sec
8
20
Progress Chart

Resistance Band Hammer Grip Bicep Curl
60 sec
8
20
Progress Chart

Shoulders

Dumbbell Shoulder Shrug
60 sec
40
10
Progress Chart

Shoulders

Dumbbell Lateral Raises (Partial)
60 sec
8
5
Progress Chart

Biceps

Seated Bicep Curl Shoulder Press Combo
60 sec
8
10
Progress Chart

Biceps

Weight Plate Bicep Machine Curl
60 sec
8
5
Progress Chart

Shoulders

Machine Deltoid Raise
60 sec
8
5
Progress Chart

Back

UCV Raise
60 sec
8
5
Progress Chart

Shoulders

Dumbbell L Raise
60 sec
8
20
Progress Chart

Biceps

Preacher Curl Machine
60 sec
8
5
Progress Chart

Forearms

Barbell Reverse Curl
60 sec
10
30
Progress Chart

Biceps

Barbell Bicep Drag Curl
60 sec
8
5
Progress Chart

Shoulders

Dumbbell Seated Underhand Delt Fly
60 sec
8
20
Progress Chart

Shoulders

Dumbbell Seated One Arm Front Raise
60 sec
8
10
Progress Chart

Shoulders

Dumbbell Lateral Around the Worlds
60 sec
8
10
Progress Chart

Shoulders

Dumbbell Standing Straight Arm Front Delt Raise Above Head
60 sec
8
10
Progress Chart

Seated Crush Grip Dumbbell Press-Out
60 sec
8
6
Progress Chart

Resistance Band Raise
60 sec
8
20
Progress Chart

Shoulders

Dumbbell Seated Front Hammer Raises
60 sec
8
10
Progress Chart

Dumbbell Alternating Bicep Curl
60 sec
8
5
Progress Chart

Shoulders

Dumbbell Hang Clean Press
60 sec
8
10
Progress Chart

Biceps

Dumbbell Alternating Hammer Curl
60 sec
8
5
Progress Chart

ANY
Triceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Triceps

Machine Tricep Extension
60 sec
8
10
Progress Chart

Triceps

One Arm Resistance Band Tate Press
60 sec
8
25
Progress Chart

Triceps

Resistance Band Tricep High Extension
60 sec
8
25
Progress Chart

Triceps

Dumbbell One Arm Triceps Extension
60 sec
5
30
Progress Chart

Resistance Band French Press
60 sec
8
10
Progress Chart

Dips with Resistance Bands
60 sec
8
20
Progress Chart

Triceps

Dip Machine
60 sec
8
15
Progress Chart

Triceps

Dumbbell Tate Press
60 sec
8
20
Progress Chart

Triceps

Resistance Band Tricep Pushdown
60 sec
8
30
Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension
60 sec
8
15
Progress Chart

Triceps

Dumbbell Lying Thumbs Up Press
60 sec
8
15
Progress Chart

Triceps

Dumbbell Tricep Nose Touches
60 sec
8
10
Progress Chart

Triceps

Incline Two Arm Dumbbell Extension
60 sec
8
20
Progress Chart

Triceps

Dumbbell Standing Bent Over Two Arm Triceps Extension
60 sec
8
10
Progress Chart

Triceps

Slow Dumbbell Tate Press (10 sec reps)
60 sec
8
20
Progress Chart

Triceps

Dumbbell Lying Thumbs Up Press
60 sec
8
20
Progress Chart

Triceps

Dumbbell Close Grip Press
60 sec
8
5
Progress Chart

Shoulders

Dumbbell Arnold Press
60 sec
8
10
Progress Chart

Triceps

Dumbbell Incline Skullcrushers
60 sec
8
10
Progress Chart

Triceps

Dip
60 sec
8
50
Progress Chart

Triceps

Dumbbell Twisting Bench Press
60 sec
8
12
Progress Chart

Triceps

Barbell Incline Close Grip Bench Press
60 sec
8
5
Progress Chart

Triceps

Dumbbell Standing Triceps Kickback
60 sec
8
5
Progress Chart

Triceps

Incline Tate
60 sec
8
5
Progress Chart

Triceps

Dumbbell Incline Nose Touches
60 sec
8
5
Progress Chart

Triceps

Seated Weight Plate Tricep Extension
60 sec
8
5
Progress Chart

Shoulders

Dumbbell Seated Palms In Press
60 sec
10
20
Progress Chart

Triceps

Machine Triceps Extension
60 sec
8
5
Progress Chart

Triceps

Cable High Pulley Overhead Tricep Extension
60 sec
8
5
Progress Chart

Triceps

Cable Low Triceps Extension
60 sec
8
5
Progress Chart

Triceps

Dumbbell Incline Triceps Extension
60 sec
8
30
Progress Chart

Triceps

Dumbbell Two Arm Supinated Tricep Extensions
60 sec
8
10
Progress Chart

Triceps

Dumbbell Lying Across Face Triceps Extension
60 sec
8
5
Progress Chart

Triceps

Modified Seated Dumbbell Tate Press
60 sec
8
10
Progress Chart

Alternating Dumbbell Tate Press
60 sec
8
5
Progress Chart

Triceps

Dumbbell Lying Thumbs Up Press
60 sec
8
15
Progress Chart