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Bigger, Leaner, Stronger, as interpreted by PapaRob and using home gym
EQUIPMENT: Stack Weight Multifunction Machine, Dumbbells, Gravity (Dip Station, Exercise Ball, TRX), with elliptical and treadmill machines for low impact cardio.
METHODOLOGY: Follows Mike Matthews BLS principles along with personal experience of what has worked for me for these last 50+ years as a freelance personal trainer.
DIFFICULTY LEVEL: This is not an assigned difficulty routine, but it can be adapted from beginner to advanced and from bulking to cutting based on personal adjustment for weight and reps. Higher Reps, Lower Weight yields cutting; Lower Reps, Higher Weight yields bulking
CARDIO: Select one Cardio per day and schedule at least 6hrs before or after your weight routine that day. I like to use the target heart rate training method and low impact for cardio. Some may prefer a favorite HIIT routine or other substitute.
Please message me and share how this routing works for you. Cheers.
KETWORDS: Powerline, Body-Solid, Marcy, AMark, Gold’s, Weider, Powerline, XR 55, XR55, Inspire, BodyCraft, Cap Strength, Bodycraft, ironcompany.com, GLX, Inflight, Ader, goplus, Cable, Smith, Bowflex, Dumbbells, Dip, bands
Dip
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6x6 reps |
rest: 60s
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Cable One Arm Fly on Exercise Ball
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6x6 reps |
rest: 60s
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Cable One Arm Fly on Exercise Ball
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6x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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6x6 reps |
rest: 60s
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Machine Inner Chest Press
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6x6 reps |
rest: 60s
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Machine Fly
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6x6 reps |
rest: 60s
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Machine Decline Chest Press
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6x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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6x6 reps |
rest: 60s
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Dumbbell Hammer Grip Incline Bench Press
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6x6 reps |
rest: 60s
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Dumbbell Squat
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6x6 reps |
rest: 60s
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Leg Extensions
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6x6 reps |
rest: 60s
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Cable Calf Raise
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6x6 reps |
rest: 60s
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Cable Pull Through
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6x6 reps |
rest: 60s
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Dumbbell Walking Lunges
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6x6 reps |
rest: 60s
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Dumbbell Pile Squat
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6x6 reps |
rest: 60s
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Hip Adduction
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6x6 reps |
rest: 60s
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Hip Adduction
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6x6 reps |
rest: 60s
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Cable Standing Leg Curl
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6x6 reps |
rest: 60s
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Cable Standing Leg Curl
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6x6 reps |
rest: 60s
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Dumbbell Deadlift
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6x6 reps |
rest: 60s
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Cable Rope Lat Pull Down
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6x6 reps |
rest: 60s
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Pull Ups
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3x100 reps |
rest: 60s
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Cable Seated Row
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6x6 reps |
rest: 60s
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Wide Grip Lat Pulldown
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6x6 reps |
rest: 60s
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Back Extension on Exercise Ball
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6x6 reps |
rest: 60s
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Dumbbell Bent Over Row
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6x6 reps |
rest: 60s
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Dumbbell Prone One Arm Rear Delt Row on Exercise Ball
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6x6 reps |
rest: 60s
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Dumbbell Prone One Arm Rear Delt Row on Exercise Ball
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6x6 reps |
rest: 60s
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Cable Upper Row
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6x6 reps |
rest: 60s
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Cable Back Incline Pushdown
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5x5 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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6x6 reps |
rest: 60s
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Dumbbell Upright Row
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6x6 reps |
rest: 60s
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Dumbbell Standing Press
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6x6 reps |
rest: 60s
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Cable Row to Neck
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6x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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6x6 reps |
rest: 60s
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Dumbbell Bent Over Delt Raise
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6x6 reps |
rest: 60s
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Dumbbell Front Raise
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6x6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press on Exercise Ball
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6x6 reps |
rest: 60s
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Cable Incline Pullover
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6x6 reps |
rest: 60s
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Dumbbell Alternate Lying Reverse Fly
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6x6 reps |
rest: 60s
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Dumbbell Shoulder Press
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6x6 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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6x6 reps |
rest: 60s
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Triceps Pushdown V Bar
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6x6 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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6x6 reps |
rest: 60s
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Dumbbell Tricep Kickback
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6x6 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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6x6 reps |
rest: 60s
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Dumbbell Concentration Curls
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6x6 reps |
rest: 60s
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Chin Up
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3x100 reps |
rest: 60s
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Dumbbell Reverse Spider Curl
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6x6 reps |
rest: 60s
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Chest Dip
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3x100 reps |
rest: 60s
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Hanging Leg Raise
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3x100 reps |
rest: 60s
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Cable Seated Crunch
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6x6 reps |
rest: 60s
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Hanging Knee Raise
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3x100 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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3x100 reps |
rest: 60s
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Decline Bench Weighted Twist
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6x6 reps |
rest: 60s
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Decline Bench Twisting Sit Up
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3x100 reps |
rest: 60s
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V Ups
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3x100 reps |
rest: 60s
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Roman Chair Twisting Knee Raise
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3x100 reps |
rest: 60s
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Air Bike
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3x100 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 30s
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Walking
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0x0 reps |
rest: 30s
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Stationary Bike
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0x0 reps |
rest: 30s
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Yoga
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0x0 reps |
rest: 45s
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