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This advanced routine is all about building size and strength - over time - using strictly compound exercises. These are exercises that involve working multiple joints during a particular movement, like a Squat (hip, knee & ankle) or Pull-up (shoulder & elbow) as examples.
These type of exercises recruit and stimulate more muscle fiber than a traditional isolation exercises like a bicep curl (elbow only).
Compound movements are known to build muscle size and strength if the sets are pushed to a particular repetition maximum (RM). In the case of this routine, if you see 3x8 this means each set is your 8RM, meaning they most weight you can handle using good form.
Combining different barbell and dumbbell exercises to overload the same body part also works great in terms of a better overall muscle recruitment. The rep. sequence for that is typically 4-6 reps via barbell and 8-12 reps via dumbbell. You can lift 20% more weight using a barbell vs a DB but DB’s often elicit higher muscle activation.
In addition, push the protein post workout (and throughout your day) and get plenty of rest to optimize your recovery process.
Stay Strong!
MICHAEL WOOD, CSCS
JeFit Team
Barbell Deadlift
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3x10,8,6 reps |
rest: 60s
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Barbell Squat
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3x10,8,6 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x10,8,6 reps |
rest: 15s
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Barbell Incline Bench Press
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3x10,8,6 reps |
rest: 15s
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Dumbbell Incline Bench Row
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3x8,10,12 reps |
rest: 15s
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Dumbbell Bench Press
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3x8,10,12 reps |
rest: 15s
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Barbell Push Press Behind the Neck
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3x10,8,6 reps |
rest: 60s
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Mountain Climber
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3x12,15,20 reps |
rest: 15s
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Cable Reverse Crunch
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3x10,12,15 reps |
rest: 15s
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Dip
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3x10,8,6 reps |
rest: 30s
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Barbell Clean and Jerk
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3x6 reps |
rest: 60s
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Barbell Step-Up
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3x8 reps |
rest: 30s
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Pull-Up
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3x8 reps |
rest: 20s
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Barbell Bench Press
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3x8 reps |
rest: 20s
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Machine Inverted Row
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3x8 reps |
rest: 20s
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Barbell Decline Bench Press
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3x8 reps |
rest: 20s
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Weighted Crunch
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3x12,15,20 reps |
rest: 20s
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Barbell Push Press
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3x10,8,8 reps |
rest: 20s
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Weighted Tricep Dip
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3x8,6,6 reps |
rest: 60s
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Barbell Deep Squat
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3x8,6,6 reps |
rest: 60s
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Barbell Lunge
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3x8,6,6 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Machine Inverted Row
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 15s
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Barbell Push Press
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3x8 reps |
rest: 15s
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Weighted Tricep Dip
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2x6 reps |
rest: 60s
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