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Elite - Training For Muscle Definition*
Cutting
Intermediate
Machine strength
Plan Details
The Elite - Training For Muscle Definition* routine by mghabour is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Every man desires to have a well built, athletic and defined muscular physique. Two factors that influence your body's ability to develop a chiseled body, your body fat percentage and the size of your muscles. The routine created assists in eliminating excess body fat, which tightens up the skin, along with increasing the size of your muscles. <b><u>Why This Routine Works</b></u> This routine program has been designed to help you build lean, defined and strong muscles. During your training, you will be mixing shorter rest periods for the exercises performed with higher reps and moderate weight along with low reps and heavier weight. By training with low reps and heavier weight, you will force the muscles to grow and fill out. This training technique coupled with high reps and low weight creates the defined and chiseled look you have desired. A key to this routine is keeping up high intensity, with a high intensity workout you will be able to keep your heart rate up, stimulate your metabolism and increase calorie burning effects of the body. To make the most out of the progress and gains during this program, sleep and recovery are a necessity so your body can grow while you sleep. If you want to burn extra calories, you may incorporate cardio at the end of each exercise day. By performing cardio around 3 to 4 times a week you, you are able to keep up your metabolism and calorie burning effects well after your workout is complete. You will want to follow this program for around 4 weeks, adding additional weeks into the program for more results. <b><u>Workout Day Split</b></u> <u>Week 1</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <u>Week 2</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <u>Week 3</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <u>Week 4</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <b><u>Training For Muscle Definition Training Stats</b></u> <u>Week 1</u> Day 1 Total Workout Time : 36 Minutes Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 32 Minutes Day 2 Total Rest Time : 27 Minutes Day 3 Total Workout Time : 28 Minutes Day 3 Total Rest Time : 27 Minutes Day 4 Total Workout Time : 36 Minutes Day 4 Total Rest Time : 36 Minutes Day 5 Total Workout Time : 32 Minutes Day 5 Total Rest Time : 27 Minutes Day 6 Total Workout Time : 28 Minutes Day 6 Total Rest Time : 27 Minutes <u>Week 2</u> Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 40 Minutes Day 2 Total Workout Time : 38 Minutes Day 2 Total Rest Time : 35 Minutes Day 3 Total Workout Time : 33 Minutes Day 3 Total Rest Time : 30 Minutes Day 4 Total Workout Time : 43 Minutes Day 4 Total Rest Time : 40 Minutes Day 5 Total Workout Time : 38 Minutes Day 5 Total Rest Time : 35 Minutes Day 6 Total Workout Time : 33 Minutes Day 6 Total Rest Time : 30 Minutes <u>Week 3</u> Day 1 Total Workout Time : 54 Minutes Day 1 Total Rest Time : 52 Minutes and 30 Seconds Day 2 Total Workout Time : 42 Minutes Day 2 Total Rest Time : 39 Minutes Day 3 Total Workout Time : 34 Minutes Day 3 Total Rest Time : 32 Minutes and 30 Seconds Day 4 Total Workout Time : 54 Minutes Day 4 Total Rest Time : 52 Minutes and 30 Seconds Day 5 Total Workout Time : 42 Minutes Day 5 Total Rest Time : 39 Minutes Day 6 Total Workout Time : 34 Minutes Day 6 Total Rest Time : 32 Minutes and 30 Seconds <u>Week 4</u> Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds Day 2 Total Workout Time : 45 Minutes Day 2 Total Rest Time : 55 Minutes Day 3 Total Workout Time : 25 Minutes Day 3 Total Rest Time : 46 Minutes and 30 Seconds Day 4 Total Workout Time : 30 Minutes Day 4 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds Day 5 Total Workout Time : 45 Minutes Day 5 Total Rest Time : 55 Minutes Day 6 Total Workout Time : 25 Minutes Day 6 Total Rest Time : 46 Minutes and 30 Seconds <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Press Machine • Bench • Weight Plate <b><u>Nutrition</b></u> As you are training to build more defined and lean muscle, you will want to keep your protein to carb ratio at 2 to 1. This means that for every gram of carbohydrate that you eat, you will want to have 2 grams of protein.This will help you to develop lean and defined muscle without any bulk or excess carbohydrates which will defeat the purpose of this routine. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Simple carbohydrates will be detrimental to your progress and negate the effort and intensity that you put into your workouts. Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Chest, Shoulders and Triceps
Est. 68 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 10 Reps
Day 3
Abs and Legs
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 14 Reps
Day 4
Back and Biceps
Est. 66 min
9 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16 Reps
Day 5
Chest, Shoulders and Triceps
Est. 87 min
12 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 6
Abs and Legs
Est. 71 min
10 exercises
Machine Seated Leg Curl
3 Sets x 14 Reps
Crunch
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Barbell Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Day 7
Back and Biceps
Est. 66 min
9 exercises
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 8
Week 2
Est. 0 min
0 exercises
This day is empty
Day 9
Chest, Shoulders and Triceps
Est. 96 min
11 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 10
Abs and Legs
Est. 88 min
10 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 14 Reps
Day 11
Back and Biceps
Est. 76 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Day 12
Chest, Shoulders and Triceps
Est. 96 min
11 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Day 13
Abs and Legs
Est. 88 min
10 exercises
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Day 14
Back and Biceps
Est. 76 min
9 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16 Reps
Day 15
Week 3
Est. 0 min
0 exercises
This day is empty
Day 16
Chest, Shoulders and Triceps
Est. 124 min
16 exercises
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Barbell Tricep Extension
2 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Day 17
Abs and Legs
Est. 95 min
12 exercises
Machine Seated Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Day 18
Back and Biceps
Est. 77 min
11 exercises
Barbell Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Day 19
Chest, Shoulders and Triceps
Est. 124 min
16 exercises
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Barbell Tricep Extension
2 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Day 20
Abs and Legs
Est. 95 min
12 exercises
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Barbell Deadlift
3 Sets x 6 Reps
Day 21
Back and Biceps
Est. 77 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Barbell Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Day 22
Week 4
Est. 0 min
0 exercises
This day is empty
Day 23
Chest, Shoulders and Triceps
Est. 170 min
16 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Day 24
Abs and Legs
Est. 133 min
12 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 25
Back and Biceps
Est. 107 min
11 exercises
Barbell Curl
3 Sets x 4 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Day 26
Chest, Shoulders and Triceps
Est. 170 min
16 exercises
Cable Shoulder Extension
3 Sets x 25 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Day 27
Abs and Legs
Est. 133 min
12 exercises
Machine Seated Calf Raise
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Day 28
Back and Biceps
Est. 107 min
11 exercises
Dumbbell Incline Curl
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
