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Adonis physique
Bulking
Intermediate
Barbell
Plan Details
The Adonis physique routine by silviu_pit is a 31 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 days a week training program based on periodization. It incorporates supersets, drop-sets and negative sets (5 second negative). The general rules: week 1: rep 6 x 5 sets week 2: rep 8 x 5/4 sets week 3: rep 10 x 4 sets week 4: rep 15 x 4/3 sets and repeat... *After the first 4 weeks the exercises will be slightly different. The following exercises should be combine and should be performed as a superset: Chest - Dumbbell Fly + Dumbbell Straight Arm Pullover; Triceps - Barbell Lying Triceps Extension + Dumbbell One Arm Triceps Extension Back - Barbell Bent Over Row + Barbell Bent Over Two Arm Row; Barbell Preacher Curl +Biceps Dumbbell Alternate Hammer Curl Shoulders - Dumbbell Alternate Lying Reverse Fly + Dumbbell Lateral Raise; Upper Legs - Lying Leg Curls + Leg Extensions Chest - Dumbbell Fly + Cable Lower Chest Raise; Triceps - Cable Triceps Pushdown + Cable Tricep Kickback Biceps - Barbell Preacher Curl + Dumbbell Alternate Hammer Curl Forearms - Barbell Seated Palms Down Wrist Curl + Barbell Seated Reverse Wrist Curl Shoulders - Dumbbell Lateral Raise + Dumbbell Arnold Press During first month the negative sets will be performed on the last exercise of each muscle group (2 groups per day = 2 negative exercises - except day 4,8,12,16,20,24,28,32). Starting with the second month the drop set or strip set will be performed also on the last exercise of each muscle group following the same rule as for the negative set and thus replacing it. Small variations are allowed due to injuries or preferred exercises. *Pull-ups are supposed to be performed while taking as many brakes as necessary. Idea is to reach the desired reps in the minimum time though. The 4 day of each week is supposed to be the workout where you train the specific muscle group/groups which you desire to grow faster or which you have neglected in the past. Be free to customise this particular day of training. Nutrition and Supplementation and Dieting : Use a calorie calculator, but no more than 3000 kal / day if you desire to stay lean. Intermittent fasting diet/lifestyle is highly recommended (no more than 16h fast on workout days) Do not train your legs in a fasted state! (you might faint) 1g protein / pound of body weight min. 150 gr. / day Creatine 5g / day Optional a protein supplement (Whey, Whey isolate, Casein or Milk). Take a shake after training. Preferred sources of macronutrients: Carbs: Whole Grains (Brown Rice, Barley, Quinoa, Teff, Buckwheat, Oats & Rye, cooked); Vegetables (Sweet Potato, Taro, Carrots, Corn, Green Leafy Vegetables); Vegetables mix ( Mexican/asian/mediteranian/etc.); Salads with cheese; Fruits (Bananas, Plantains, Oranges, Apples); Beans. Dark chocolate Honey. Proteins: Chicken; Turkey; Whole eggs; Lean Beef; Lean Pork; Fish. Fats: Nuts & beans; Avocado; Extra Virgin Olive Oil/ almond oil/ etc.; Fish oil/ omega 3; Chia Seeds; Coconuts, and coconut oil; Full-fat yogurt. Good luck!
Routine detail
Day 1
Chest and triceps week 1 (6 x 5/4) (superset :Fly/Pullover; Barbell ex/ Dumbbell o , negative last)
Est. 145 min
9 exercises
Smith Machine Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Fly
45 Sets x 6 Reps
Dumbbell Pullover
5 Sets x 6 Reps
Barbell Tricep Extension (Supine)
5 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 6 Reps
Cable Tricep Kickback
3 Sets x 6 Reps
Cable Kneeling Crunch
5 Sets x 6 Reps
Day 2
Back and biceps week 1 (6 x 5)superset: Berbell row/two; preacher/hammer, negative on last set)
Est. 83 min
10 exercises
Rear Pull-Up (Wide Grip)
1 Set x 50 Reps
Barbell Row
5 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
Barbell Preacher Curl
5 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 6 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
Cross Body Crunch
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Day 3
legs and shoulders week 1 (6 x 5)(superset: fly/lateral; curl/extension, negative on last ex)
Est. 76 min
10 exercises
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Alternating Reverse Fly (Prone)
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Deep Squat
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 4
back, abs and lateral week 1 (6 x 5/4)
Est. 85 min
12 exercises
Pull-Up
3 Sets x 15 Reps
Weighted Side Bend
4 Sets x 6 Reps
Weight Plate Rotation
3 Sets x 6 Reps
Sphinx
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Behind the Back Shrug
3 Sets x 6 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Day 5
Chest and triceps week 2 (8 x5/4) (superset :Fly/Pullover; Barbell ex/ Dumbbell o , negative last)
Est. 88 min
9 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch
5 Sets x 8 Reps
Day 6
Back and biceps week 2 (8 x 5/4)superset: Berbell row/two; preacher/hammer, negative on last set)
Est. 97 min
11 exercises
Rear Pull-Up (Wide Grip)
1 Set x 51 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Cross Body Crunch
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 7
legs and shoulders week 2 (8 x 5/4)(superset: fly/lateral; curl/extension, negative on last ex)
Est. 56 min
7 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Decline Bench Ab Reach
4 Sets x 8 Reps
Lateral Stretch
4 Sets x 8 Reps
Day 8
back, abs and lateral week 2 (8 x 5/4)
Est. 76 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
4 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 9
Chest and triceps week 3 (10 x 4)(superset :Fly/Pullover; Barbell ex/ Dumbbell o , negative last)
Est. 87 min
10 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Day 10
Back and biceps week 3 (10 x 4)superset: Berbell row/two; preacher/hammer, negative on last set)
Est. 85 min
10 exercises
Rear Pull-Up (Wide Grip)
1 Set x 52 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 10 Reps
Day 11
legs and shoulders week 3 (10 x 4)(superset: fly/lateral; curl/extension, negative on last ex)
Est. 80 min
10 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Lateral Stretch
4 Sets x 8 Reps
Day 12
back, abs and lateral week 3 (10 x 4)
Est. 79 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
4 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Sphinx
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 13
Chest and triceps week 4 (15 x 4/3)(superset :Fly/Pullover; Barbell ex/ Dumbbell o , negative last)
Est. 95 min
10 exercises
Smith Machine Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Lateral Stretch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 14
Back and biceps week 4 (15 x 4/3)superset: Berbell row/two; preacher/hammer, negative on last set)
Est. 89 min
10 exercises
Rear Pull-Up (Wide Grip)
1 Set x 53 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Cross Body Crunch
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 15
legs and shoulders week 4 (15 x 4/3)(superset: fly/lateral; curl/extension, negative on last ex)
Est. 104 min
10 exercises
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Alternating Reverse Fly (Prone)
3 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Barbell Front Raise
5 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 20 Reps
Day 16
back, abs and lateral week 4 (15 x 4/3)
Est. 82 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
4 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Sphinx
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 5 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 17
Chest and triceps week 5 (6 x 5/4) (superset :Fly/Pullover; Barbell ex/ Dumbbell o , negative last)
Est. 76 min
9 exercises
Barbell Incline Bench Press
5 Sets x 6 Reps
Smith Machine Bench Press
5 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
5 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 6 Reps
Cable Tricep Kickback
3 Sets x 6 Reps
Cable Kneeling Crunch
5 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
5 Sets x 6 Reps
Day 18
Back and biceps week 5 (6 x 5/4)(superset: Berbell row/two; preacher/hammer, negative on last set)
Est. 92 min
11 exercises
Barbell Bent-Over Row
5 Sets x 6 Reps
Barbell Row
5 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
Barbell Preacher Curl
5 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 6 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
Cross Body Crunch
4 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Day 19
legs and shoulders week 5 (6 x 5/4)(superset: fly/lateral; curl/extension, dropset on last ex)
Est. 85 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Deep Squat
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Barbell Clean Deadlift
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 20
back, abs and lateral week 5 (6 x 5/4)
Est. 74 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
4 Sets x 6 Reps
Weight Plate Rotation
3 Sets x 6 Reps
Sphinx
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Behind the Back Shrug
3 Sets x 6 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 21
Chest and triceps week 6 (8 x 5/4) (superset :Fly/Pullover; Barbell ex/ Dumbbell o ,dropset last ex)
Est. 83 min
9 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
5 Sets x 8 Reps
Day 22
Back and biceps week 6 (6 x 5/4)(superset: Berbell row/two; preacher/hammer, dropset on last ex)
Est. 99 min
11 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Cross Body Crunch
4 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
1 Set x 55 Reps
Day 23
legs and shoulders week 6 (8 x 5/4)(superset: fly/lateral; curl/extension, dropset on last ex)
Est. 91 min
10 exercises
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Front Raise
5 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Day 24
back, abs and lateral week 6 (8 x 5/4)
Est. 76 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Side Bend
4 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 25
Chest and triceps week 7 (10 x 4) (superset :Fly/Pullover; Barbell ex/ Dumbbell o ,dropset last ex)
Est. 89 min
9 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Kneeling Crunch
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
5 Sets x 10 Reps
Day 26
Back and biceps week 7 (10 x 4)(superset: Berbell row/two; preacher/hammer, dropset on last ex)
Est. 95 min
11 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
1 Set x 55 Reps
Day 27
legs and shoulders week 7 (10 x 4)(superset: fly/lateral; curl/extension, dropset on last ex)
Est. 95 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 28
back, abs and lateral week 7 (10 x 4)
Est. 79 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Weighted Side Bend
4 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Sphinx
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 29
Chest and triceps week 8 (15 x 4) (superset :Fly/Pullover; Barbell ex/ Dumbbell o ,dropset last ex)
Est. 90 min
9 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 15 Reps
Day 30
Back and biceps week 8 (15 x 4)(superset: Berbell row/two; preacher/hammer, dropset on last ex)
Est. 110 min
11 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
1 Set x 55 Reps
Day 31
legs and shoulders week 8 (15 x 4)(superset: front/lateral; curl/extension, dropset on last ex)
Est. 110 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Front Raise
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
