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custom routiens
General
Advanced
Barbell
Plan Details
The custom routiens routine by kevinlavoie2 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Any
General workout
Est. 139 min
11 exercises
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Barbell Pullover and Press
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Climber Pull-Up
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Boxing
1 Set
Any
mix it up. pick and cboose
Est. 240 min
40 exercises
Dumbbell Tricep Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Lateral Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Climber Pull-Up
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Rowing
1 Set
Jump Rope
1 Set
Treadmill Running
1 Set
Boxing
1 Set
Bench Dip
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Recumbent Bike
1 Set
Leg Raise
3 Sets x 12 Reps
Barbell Snatch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Deadlift to Bicep Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Barbell Clean
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Any
at gym
Est. 240 min
28 exercises
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Any
supersets
Est. 32 min
4 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Any
cardio
Est. 240 min
5 exercises
Rowing
1 Set
Treadmill Running
1 Set
Boxing
1 Set
Jump Rope
1 Set
Recumbent Bike
1 Set
