Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Pretty though workout with progressive overload and using low to mid rep zone to get stronger and bigger. Training the whole body twice throught the 6 days.
Barbell Bench Press
|
5x4 reps |
rest: 100s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 75s
|
||
Dumbbell Lateral Raise
|
4x8 reps |
rest: 60s
|
||
Barbell Standing Military Press
|
4x8 reps |
rest: 60s
|
||
Jermy either
|
4x8 reps |
rest: 60s
|
||
Weighted Tricep Dips
|
4x8 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
4x8 reps |
rest: 60s
|
Wide Grip Lat Pulldown
|
5x8 reps |
rest: 75s
|
||
Cable Seated Row
|
5x8 reps |
rest: 75s
|
||
Dumbbell Bent Over Delt Raise
|
4x8 reps |
rest: 60s
|
||
Barbell Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Concentration Curls
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 60s
|
||
Plank
|
2x8 reps |
rest: 60s
|
||
Leg Raise
|
4x15 reps |
rest: 60s
|
||
Decline Crunch
|
4x15 reps |
rest: 60s
|
Barbell Squat
|
4x5 reps |
rest: 100s
|
||
Barbell Deadlift
|
4x8 reps |
rest: 100s
|
||
Hack Calf Raise
|
3x10 reps |
rest: 60s
|
||
Seated Calf Raise
|
2x10 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Leg Extensions
|
4x8 reps |
rest: 15s
|
||
Lying Leg Curls
|
4x8 reps |
rest: 60s
|
||
Neck extensions
|
4x15 reps |
rest: 15s
|
||
Neck extensions
|
4x15 reps |
rest: 60s
|
||
Barbell Rack Pulls
|
4x5 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
Barbell Bench Press
|
5x4 reps |
rest: 100s
|
||
Cable Cross Over
|
4x8 reps |
rest: 75s
|
||
Cable Incline Fly
|
4x8 reps |
rest: 75s
|
||
Cable One Arm Lateral Raise
|
4x8 reps |
rest: 30s
|
||
Dumbbell Arnold Press
|
4x8 reps |
rest: 60s
|
||
Jermy either
|
4x8 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
4x8 reps |
rest: 60s
|
||
Bench Dip
|
3x12 reps |
rest: 60s
|
||
Barbell Lying Triceps Extension
|
3x8 reps |
rest: 60s
|
Wide Grip Lat Pulldown
|
5x8 reps |
rest: 75s
|
||
Barbell Bent Over Row
|
5x8 reps |
rest: 75s
|
||
Dumbbell Alternate Hammer Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x8 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x8 reps |
rest: 60s
|
||
Dumbbell Preacher Curl
|
4x10 reps |
rest: 60s
|
||
Plank
|
1x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
4x10 reps |
rest: 60s
|
||
Decline Crunch
|
4x15 reps |
rest: 60s
|
Barbell Deadlift
|
4x5 reps |
rest: 100s
|
||
Barbell Squat
|
4x8 reps |
rest: 100s
|
||
Seated Calf Raise
|
3x10 reps |
rest: 60s
|
||
Hack Calf Raise
|
2x12 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
3x10 reps |
rest: 60s
|
||
Leg Extensions
|
4x8 reps |
rest: 15s
|
||
Lying Leg Curls
|
4x8 reps |
rest: 60s
|
||
Neck extensions
|
4x15 reps |
rest: 15s
|
||
Neck extensions
|
4x15 reps |
rest: 60s
|
||
Barbell Shrug
|
4x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 60s
|