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This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth.
With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts.
A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.
*** Notes :
You can add cardio into any of your exercise days or on rest days.
Barbell Bent-Over Row
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4x12,10,8,6 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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4x12,10,8,6 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Machine Back Extension
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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4x12,10,8,6 reps |
rest: 60s
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Machine Reverse Fly
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4x12,10,8,6 reps |
rest: 60s
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Dip
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4x12,10,8,6 reps |
rest: 50s
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Machine Assisted Pull-Up (Hammer Grip)
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3x8 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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4x12,10,8,6 reps |
rest: 50s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 50s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12,10,8,6 reps |
rest: 50s
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Preacher Curl Machine
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4x12,10,8,6 reps |
rest: 50s
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Dumbbell Deep Push-Up
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3x8 reps |
rest: 60s
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Barbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Machine Fly
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4x12,10,8,6 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Push-Up
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4x12,10,8,6 reps |
rest: 60s
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Barbell Deep Squat
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4x12,10,8,6 reps |
rest: 60s
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Machine Inverted Row
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Machine Dip
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3x8 reps |
rest: 60s
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Cable One-Arm Row
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3x8 reps |
rest: 60s
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Machine Leg Press
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4x12,10,8,6 reps |
rest: 60s
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