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train every muscle twice a week. this is an advanced workoutsplit. try it for several week if it fits to you and your body. this routine is possible for everybody who lifts weights for several years. i've also seen rookies trying my plan and they gained gained gained.
there is also a possibility to use supersets. keep your rest times between 60 and 120seconds. i go with 120 seconds most of the time. if you use supersets or/and if you want to keep the rest times to a very limit of 45-60 it could become more a cardio program.
you can change some exercises if you don't have hammer strength machines at your gym. you can also use life fitness or vasil sway or whatever you want. if you want to go with free weights, check out my other routine.
from monday to wednesday try to use a weight that you can lift 8 to 12 times.from thursday to saturday, you can also use a lighter weight and wirk your muscles with 15-20 reps.
train calves 2-3 times a week if this is your weekpoint. work your quads and hamstrings on wednesday and saturday IF you recover fast! if not, skip quads and hamstrings and focus on your calves, forearms and/or abs.
Leverage Chest Press
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4x11 reps |
rest: 120s
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Leverage Machine High Row
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4x11 reps |
rest: 120s
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Leverage Incline Chest Press
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4x11 reps |
rest: 120s
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Machine Seated Row
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4x11 reps |
rest: 130s
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Dumbbell Fly
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3x11 reps |
rest: 120s
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Leverage Machine Iso Row
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4x11 reps |
rest: 130s
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Dumbbell Pullover
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3x11 reps |
rest: 90s
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Cable Cross-Over
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3x11 reps |
rest: 90s
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Barbell Deadlift
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7x11 reps |
rest: 180s
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Cable Kneeling Crunch
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5x11 reps |
rest: 90s
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Barbell Bent-Over Row (Reverse Grip)
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3x11 reps |
rest: 120s
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Barbell Incline Bench Press
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4x11 reps |
rest: 130s
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Chin-Up
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4x11 reps |
rest: 130s
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Machine Fly
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4x11 reps |
rest: 130s
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Barbell Bench Press
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3x11 reps |
rest: 90s
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Cable Elevated Row
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3x11 reps |
rest: 1s
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Leverage Shoulder Press
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4x11 reps |
rest: 130s
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Machine Deltoid Raise
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4x11 reps |
rest: 130s
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Barbell Upright Row
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3x11 reps |
rest: 130s
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Preacher Curl Machine
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4x11 reps |
rest: 130s
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Machine Tricep Extension
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4x11 reps |
rest: 130s
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Barbell Curl
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3x11 reps |
rest: 130s
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Barbell Tricep Extension (Supine)
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3x11 reps |
rest: 130s
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Dumbbell Hammer Curl
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3x11 reps |
rest: 130s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x11 reps |
rest: 130s
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Dumbbell Seated One-Arm Tricep Extension
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3x11 reps |
rest: 130s
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Machine Calf Raise
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4x11 reps |
rest: 130s
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Reverse Crunch
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4x11 reps |
rest: 130s
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Cable Front Raise
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3x11 reps |
rest: 130s
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Dumbbell Alternating Bicep Curl
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3x11 reps |
rest: 130s
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Cable Tricep Pushdown (Rope)
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3x11 reps |
rest: 130s
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Hack Squat (Reverse Position)
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5x11 reps |
rest: 130s
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Machine Leg Extension
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7x11 reps |
rest: 130s
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Machine Leg Curl (Prone)
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6x11 reps |
rest: 130s
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Smith Machine Toe Raise
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9x11 reps |
rest: 130s
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Hack Calf Raise
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8x11 reps |
rest: 130s
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Machine Seated Calf Raise
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4x11 reps |
rest: 130s
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Crunch
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4x11 reps |
rest: 130s
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Cable Kneeling Crunch
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5x11 reps |
rest: 130s
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Leverage Chest Press
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4x11 reps |
rest: 130s
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Leverage Machine High Row
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4x11 reps |
rest: 130s
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Leverage Incline Chest Press
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4x11 reps |
rest: 130s
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Machine Seated Row
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4x11 reps |
rest: 130s
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Dumbbell Fly
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4x11 reps |
rest: 130s
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Leverage Machine Iso Row
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4x11 reps |
rest: 130s
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Dumbbell Pullover
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4x11 reps |
rest: 130s
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Cable Cross-Over
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4x11 reps |
rest: 130s
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Barbell Deadlift
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4x11 reps |
rest: 130s
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Cable Kneeling Crunch
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4x11 reps |
rest: 130s
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Barbell Bench Press
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4x11 reps |
rest: 130s
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Barbell Incline Bench Press
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4x11 reps |
rest: 130s
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Cable Elevated Row
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4x11 reps |
rest: 130s
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Chin-Up
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4x11 reps |
rest: 130s
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Machine Fly
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4x11 reps |
rest: 130s
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Barbell Bent-Over Row (Reverse Grip)
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4x11 reps |
rest: 130s
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Leverage Shoulder Press
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4x11 reps |
rest: 130s
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Machine Deltoid Raise
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4x11 reps |
rest: 130s
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Barbell Upright Row
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4x11 reps |
rest: 130s
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Preacher Curl Machine
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4x11 reps |
rest: 130s
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Machine Tricep Extension
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4x11 reps |
rest: 130s
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Barbell Curl
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4x11 reps |
rest: 130s
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Barbell Tricep Extension (Supine)
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4x11 reps |
rest: 130s
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Dumbbell Hammer Curl
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4x11 reps |
rest: 130s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x11 reps |
rest: 130s
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Reverse Crunch
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4x11 reps |
rest: 130s
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Dumbbell Seated One-Arm Tricep Extension
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4x11 reps |
rest: 130s
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Machine Calf Raise
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4x11 reps |
rest: 130s
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Dumbbell Alternating Bicep Curl
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4x11 reps |
rest: 130s
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Cable Front Raise
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4x11 reps |
rest: 130s
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Cable Tricep Pushdown (Rope)
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4x11 reps |
rest: 130s
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Hack Squat (Reverse Position)
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4x11 reps |
rest: 130s
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Machine Leg Extension
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4x11 reps |
rest: 130s
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Machine Leg Curl (Prone)
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4x11 reps |
rest: 130s
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Hack Calf Raise
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4x11 reps |
rest: 130s
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Machine Seated Calf Raise
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4x11 reps |
rest: 130s
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Cable Kneeling Crunch
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5x11 reps |
rest: 130s
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