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This workout is centered around heavy barbell training and the squat rack. each workout takes about 1 hr 20 mins. sessions begin with one of the big 3 compound lifts and continue on with accessory lifts. completing all 3 workouts will hit all major muscle groups.
Barbell Bench Press
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5x8 reps |
rest: 120s
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Barbell Incline Bench Press
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5x8 reps |
rest: 120s
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Cable Rope Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x8 reps |
rest: 60s
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Cable High Cross Over
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3x8 reps |
rest: 60s
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Cable Cross Over
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable Tricep Kickback
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3x8 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x8 reps |
rest: 120s
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Barbell Good Morning
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Machine Lat Pull Down
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3x8 reps |
rest: 60s
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Reverse Grip Machine Lat Pull Down
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3x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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3x8 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 120s
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Barbell Standing Military Press
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5x8 reps |
rest: 120s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Leg Press Machine
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Lying Leg Curls
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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