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good workout for the bulk and dit 4 days for all body workout
good for the beginners or intermediare. m
Barbell Bench Press
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4x20.15.15.15 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Cable Mid Chest Crossovers
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2x12 reps |
rest: 60s
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Machine Inner Chest Press
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3x15 reps |
rest: 60s
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Cable Lower Chest Raise
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2x12 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x20.15.10.10 reps |
rest: 90s
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Seated Machine Row
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3x8 reps |
rest: 90s
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Cable Rope Lat Pull Down
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3x10 reps |
rest: 60s
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Iso Lateral Wide Pulldown
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3x12 reps |
rest: 60s
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Hyperextensions - Back Extensions
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2x15 reps |
rest: 60s
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Barbell Squat
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4x15.12.10.10 reps |
rest: 90s
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Kneeling Leg Curl
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3x12 reps |
rest: 80s
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Leg Press
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4x15.15.12.12 reps |
rest: 80s
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Barbell Lunge
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3x10 reps |
rest: 80s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Seated Calf Raise
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3x12 reps |
rest: 60s
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Smith Machine Shrug
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Barbell Curl
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2x15.12 reps |
rest: 80s
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Barbell Close Grip Standing Curl
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2x10 reps |
rest: 80s
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Barbell Standing Wide Grip Biceps Curl
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2x10 reps |
rest: 80s
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Dumbbell Preacher Curl
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3x12 reps |
rest: 60s
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Cable Lying Close Grip Biceps Curl
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3x10 reps |
rest: 60s
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Smith Machine Close Grip Bench Press
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4x15.15.10.10 reps |
rest: 90s
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Dip Machine
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3x10 reps |
rest: 80s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 75s
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Dumbbell Alternate Lying Extension
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3x10 reps |
rest: 70s
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Leverage Shoulder Press
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4x20.15.15.12 reps |
rest: 80s
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Dumbbell Alternate Seated Press
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3x8 reps |
rest: 70s
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Smith Machine Upright Row
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3x10 reps |
rest: 70s
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Cable One Arm Lateral Raise
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2x12 reps |
rest: 60s
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Cable Front Raise
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2x12 reps |
rest: 60s
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Machine Reverse Flyes
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3x15 reps |
rest: 60s
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