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Should also do HIIT/Cardio (20 minutes) two or three times a week. After your workout or in the morning a few hours before your workout. No HIIT on legs day or the day after.
This workout works all muscle groups twice a week.
Pull Ups
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3x reps |
rest: 60s
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Deadlifts
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5x5 reps |
rest: 60s
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Lat Pulldowns
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5x12 reps |
rest: 60s
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Barbell Bent Over Row
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5x10 reps |
rest: 60s
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One Arm Dumbbell Rows
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3x12 reps |
rest: 60s
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Close Grip Cable Rows
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3x12 reps |
rest: 60s
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Close Grip Vertical Row
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3x12 reps |
rest: 60s
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T Bar Row
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3x10 reps |
rest: 60s
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Wide Grip Cable Rows
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3x12 reps |
rest: 60s
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Straight Arm Cable Pushdowns
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3x10 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x12 reps |
rest: 60s
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Straight Bar Curls
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6x12 reps |
rest: 60s
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Preacher Curl Machine
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3x21 reps |
rest: 60s
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Hammer Curls
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3x10 reps |
rest: 60s
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Rope Curls
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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5x reps |
rest: 60s
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Standing Rope Crunches
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5x12 reps |
rest: 60s
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plank rows with dumbbells
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5x12 reps |
rest: 60s
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Cable High Cross Over
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3x12 reps |
rest: 60s
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Push Up
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3x10 reps |
rest: 60s
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Bench Press
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5x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Flat Power Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly
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4x10 reps |
rest: 60s
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Diamond Pushups
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3x10 reps |
rest: 60s
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Hands on bench pushups
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3x0 reps |
rest: 60s
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Skullcrushers
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4x10 reps |
rest: 60s
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Close Grip Bench Press
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4x0 reps |
rest: 60s
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Bench Dip
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4x0 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x12 reps |
rest: 60s
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Weighted Reverse Crunches On Bench
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4x15 reps |
rest: 60s
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Leg Raises on Bench with Stability Ball Between Feet
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4x20 reps |
rest: 60s
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Decline Crunch
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4x20 reps |
rest: 60s
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Decline Twist
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4x20 reps |
rest: 60s
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Leg Extensions
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3x12 reps |
rest: 60s
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Bodyweight Wall Squat
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3x10 reps |
rest: 60s
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Barbell Squat
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6x12 reps |
rest: 60s
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Leg Press
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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4x12 reps |
rest: 60s
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Hack Squat
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4x15 reps |
rest: 60s
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Walking Weighted Lunges
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3x30 reps |
rest: 60s
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Straight leg Deadlifts
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3x10 reps |
rest: 60s
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Leg Extensions
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3x21 reps |
rest: 60s
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Seated Leg Curl
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3x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x15 reps |
rest: 60s
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Seated Bent Over Rear Delt Raise
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Dumbbell One Arm Side Lateral Raise
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3x10 reps |
rest: 60s
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Barbell Shrug Wide Grip-Pause at top
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3x8 reps |
rest: 60s
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Barbell Shrugs Shoulder Grip- Pause at top
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3x8 reps |
rest: 60s
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45 Pound Plate Shrugs
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3x10 reps |
rest: 60s
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Pull Ups
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3x reps |
rest: 60s
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Lat Pulldowns
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5x8 reps |
rest: 60s
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Barbell Bent Over Row
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5x8 reps |
rest: 60s
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Hammer Strength Rows-wide grip with palms down
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4x10 reps |
rest: 60s
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Hammer Strength Rows- inside grip with palms facing eachother
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4x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x12 reps |
rest: 60s
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Wide Grip Cable Rows
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3x12 reps |
rest: 60s
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Reverse Grip Lat Pull Down
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3x10 reps |
rest: 60s
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Close Grip Cable Rows
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3x12 reps |
rest: 60s
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Behind the neck Lat Pulldown
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3x10 reps |
rest: 60s
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Machine Assisted Pull Up
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3x reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x21 reps |
rest: 60s
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Preacher Curl Machine
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Curl
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3x10 reps |
rest: 60s
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Straight Bar Drag Curls
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3x reps |
rest: 60s
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Rope Curls
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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5x reps |
rest: 60s
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Rope Crunches
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5x15 reps |
rest: 60s
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plank rows with dumbbells
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5x12 reps |
rest: 60s
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Hanging Knee Raise
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5x reps |
rest: 60s
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Cable High Cross Over
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3x12 reps |
rest: 60s
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Push Up
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3x10 reps |
rest: 60s
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Incline Bench Press
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5x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly
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4x10 reps |
rest: 60s
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Incline Power Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
|
4x10 reps |
rest: 60s
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Diamond Pushups
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3x10 reps |
rest: 60s
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Hands on bench pushups
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3x10 reps |
rest: 60s
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Low to high crossovers
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3x10 reps |
rest: 60s
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Cable Mid Chest Crossovers
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3x10 reps |
rest: 60s
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Cable Cross Over
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3x10 reps |
rest: 60s
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Close Grip Bench Press
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4x10 reps |
rest: 60s
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Skullcrushers
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4x10 reps |
rest: 60s
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Weighted Bench Dip
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4x0 reps |
rest: 60s
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Tricep Pushdown
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3x21 reps |
rest: 60s
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Dumbbell Single arm kickbacks
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3x10 reps |
rest: 60s
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Rope Crunches
|
4x15 reps |
rest: 60s
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Weighted Reverse Crunches On Bench
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4x15 reps |
rest: 60s
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Leg Raises on Bench with Stability Ball Between Feet
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4x20 reps |
rest: 60s
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Decline Crunch
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4x20 reps |
rest: 60s
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Decline Twist
|
4x20 reps |
rest: 60s
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Leg Extensions
|
3x12 reps |
rest: 60s
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Bodyweight Wall Squat
|
3x10 reps |
rest: 60s
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Barbell Squat
|
5x8 reps |
rest: 60s
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Leg Press
|
3x10 reps |
rest: 60s
|
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Smith Machine Single Leg Split Squat
|
3x10 reps |
rest: 60s
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Seated Calf Raise
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3x15 reps |
rest: 60s
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Box/Bench stepups -weighted
|
3x10 reps |
rest: 60s
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Stability Ball Leg Curl
|
3x10 reps |
rest: 60s
|
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Leg Extensions
|
3x10 reps |
rest: 60s
|
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One Leg Bench Split Squats
|
3x10 reps |
rest: 60s
|
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Dumbbell Seated Side Lateral Raise
|
3x15 reps |
rest: 60s
|
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Machine Shoulder Press
|
3x21 reps |
rest: 60s
|
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Dumbbell Arnold Press
|
3x10 reps |
rest: 60s
|
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Straight Bar Front Raise (Thumbs over Grip)
|
3x10 reps |
rest: 60s
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Cable Up Right Row
|
3x10 reps |
rest: 60s
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Dumbbell Alternate Standing Lateral Raise
|
3x10 reps |
rest: 60s
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Rear Delt Machine
|
3x10 reps |
rest: 60s
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Lateral Raise Machine
|
3x10 reps |
rest: 60s
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Barbell Shrug Wide Grip-Pause at top
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3x8 reps |
rest: 60s
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Barbell Shrugs Shoulder Grip- Pause at top
|
3x8 reps |
rest: 60s
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