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July 2017 - Bigger, Leaner, Stronger
General
Beginner
Exercise ball
Plan Details
The July 2017 - Bigger, Leaner, Stronger routine by dean.moon is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Bigger Leaner Stronger methodology for training.
Routine detail
Day 1
Chest & Abs
Est. 110 min
14 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 40 Reps
Dumbbell Incline Fly With A Twist
6 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
6 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Day 2
Cardio/Tabata
Est. 0 min
0 exercises
This day is empty
Day 3
Back & Calves
Est. 76 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 40 Reps
Day 4
Shoulders & Abs
Est. 62 min
9 exercises
Barbell Military Press
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 40 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Day 5
Legs
Est. 81 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press (Wide Stance)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Decline Crunch
3 Sets x 10 Reps
Day 6
Upper Body & Abs
Est. 69 min
10 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Stability Ball Incline Ab Crunch
3 Sets x 40 Reps
Day 7
Rest / Cardio
Est. 47 min
1 exercise
Running
1 Set
