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Start the training with a heavy weight excercise 5x5.
Finish with high repetition excercise with minimal rest periods.
After each legs push pull take a rest day, at this day I recommend doing some cardio like running.
Train abs on the cardio day and legs day.
I will be happy to receive your feedback.
Barbell Squat
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5x10 reps |
rest: 30s
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Seated Leg Curl with One Leg
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4x10 reps |
rest: 0s
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Seated Leg Curl
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4x10 reps |
rest: 30s
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Dumbbell Walking Lunges
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4x10 reps |
rest: 30s
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Calf Press On Leg Press
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4x10 reps |
rest: 30s
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Standing Calf Raises
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5x10 reps |
rest: 0s
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Bench Press Machine
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5x10 reps |
rest: 30s
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Barbell Incline Close Grip Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Arnold Press
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3x10 reps |
rest: 30s
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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Barbell Lying Triceps Extension
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3x10 reps |
rest: 30s
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Weight Plate Front Raise
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3x10 reps |
rest: 30s
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Cable Mid Chest Crossovers
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4x10 reps |
rest: 30s
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Cable Straight Bar Tricep Kickback
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3x10 reps |
rest: 0s
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Cable Triceps Pushdown
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3x10 reps |
rest: 30s
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Cable One Arm Lateral Raise
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5x10 reps |
rest: 0s
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Barbell Deadlift
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5x10 reps |
rest: 30s
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Barbell Bent Over Row
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3x10 reps |
rest: 30s
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Preacher Curl Machine
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3x10 reps |
rest: 30s
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Machine Lat Pull Down
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3x10 reps |
rest: 30s
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Dumbbell Incline Curl
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3x10 reps |
rest: 30s
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Dumbbell One Arm Row
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3x10 reps |
rest: 30s
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Cable Close Grip Curl
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3x10 reps |
rest: 30s
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Cable Reverse Fly
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3x10 reps |
rest: 0s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 30s
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Cable Rope Hammer Curls
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5x10 reps |
rest: 0s
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Barbell Stiff-Legged Deadlift
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5x10 reps |
rest: 30s
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Leg Press Machine With One Leg
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4x10 reps |
rest: 0s
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Leg Press Machine
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4x10 reps |
rest: 30s
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Cable Standing Leg Curl
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4x10 reps |
rest: 30s
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Calf Press On Leg Press
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4x10 reps |
rest: 30s
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Standing Calf Raises
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5x10 reps |
rest: 0s
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Machine Shoulder Press
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5x10 reps |
rest: 30s
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Dip
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3x10 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell One Arm Incline Lateral Raise
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3x10 reps |
rest: 30s
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Dumbbell Standing One Arm Triceps Extension
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3x10 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
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Cable Lying Front Raise
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3x10 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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3x10 reps |
rest: 0s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 30s
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Cable Lower Chest Raise
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5x10 reps |
rest: 0s
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Barbell Deadlift
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5x10 reps |
rest: 30s
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T Bar Row
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3x10 reps |
rest: 30s
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Preacher Curl Machine
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3x10 reps |
rest: 30s
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Hammer Grip Machine Lat Pulldown
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3x10 reps |
rest: 30s
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Dumbbell Incline Curl
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3x10 reps |
rest: 30s
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Cable Standing One Arm Row
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3x10 reps |
rest: 30s
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Barbell Curl
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3x10 reps |
rest: 30s
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Dumbbell Reverse Flyes
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3x10 reps |
rest: 0s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 30s
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Dumbbell One Arm Hammer Preacher Curl
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5x10 reps |
rest: 0s
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