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Compund, all over workout. Includes warm up sets for each.
Based on BodyBuilding[dot]com:
http://bbcom.me/1DEFh9u
- Created by "all pro". Cardio & Abs added by me.
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle.
Light warm up with 1/4 of your work set weight (60 sec rest) followed by a set using 1/2 of your work set weight (60 sec rest). Then two sets with full work set weight (90 sec rest).
Barbell Full Squat
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1x8 reps |
rest: 60s
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Barbell Full Squat
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1x8 reps |
rest: 60s
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Barbell Full Squat
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2x8 reps |
rest: 90s
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Barbell Bench Press
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1x8 reps |
rest: 60s
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Barbell Bench Press
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1x8 reps |
rest: 60s
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Barbell Bench Press
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2x8 reps |
rest: 90s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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2x8 reps |
rest: 90s
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Barbell Bent Over Row
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1x8 reps |
rest: 60s
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Barbell Bent Over Row
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1x8 reps |
rest: 60s
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Barbell Bent Over Row
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2x8 reps |
rest: 90s
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Barbell Stiff Legged Deadlift
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1x8 reps |
rest: 60s
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Barbell Stiff Legged Deadlift
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1x8 reps |
rest: 60s
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Barbell Stiff Legged Deadlift
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2x8 reps |
rest: 90s
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Alternate Hammer Curl
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1x8 reps |
rest: 60s
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Alternate Hammer Curl
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1x8 reps |
rest: 60s
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Alternate Hammer Curl
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2x8 reps |
rest: 90s
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Standing Barbell Calf Raise
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1x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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1x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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2x8 reps |
rest: 90s
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Treadmill Running
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1x1 reps |
rest: 1200s
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Exercise Ball Crunch
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4x20 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Reverse Crunch
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4x15 reps |
rest: 60s
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Barbell Full Squat
|
1x8 reps |
rest: 60s
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Barbell Full Squat
|
1x8 reps |
rest: 60s
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Barbell Full Squat
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2x8 reps |
rest: 90s
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Barbell Bench Press
|
1x8 reps |
rest: 60s
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Barbell Bench Press
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1x8 reps |
rest: 60s
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Barbell Bench Press
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2x8 reps |
rest: 90s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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2x8 reps |
rest: 90s
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Barbell Bent Over Row
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1x8 reps |
rest: 60s
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Barbell Bent Over Row
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1x8 reps |
rest: 60s
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Barbell Bent Over Row
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2x8 reps |
rest: 90s
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Barbell Stiff Legged Deadlift
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1x8 reps |
rest: 60s
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Barbell Stiff Legged Deadlift
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1x8 reps |
rest: 60s
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Barbell Stiff Legged Deadlift
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2x8 reps |
rest: 90s
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Alternate Hammer Curl
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1x8 reps |
rest: 60s
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Alternate Hammer Curl
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1x8 reps |
rest: 60s
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Alternate Hammer Curl
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2x8 reps |
rest: 90s
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Standing Barbell Calf Raise
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1x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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1x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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2x8 reps |
rest: 90s
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Treadmill Running
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1x1 reps |
rest: 1200s
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Exercise Ball Crunch
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4x20 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Barbell Full Squat
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1x8 reps |
rest: 60s
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Barbell Full Squat
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1x8 reps |
rest: 60s
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Barbell Full Squat
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2x8 reps |
rest: 90s
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Barbell Bench Press
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1x8 reps |
rest: 60s
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Barbell Bench Press
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1x8 reps |
rest: 60s
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Barbell Bench Press
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2x8 reps |
rest: 90s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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2x8 reps |
rest: 90s
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Barbell Bent Over Row
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1x8 reps |
rest: 60s
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Barbell Bent Over Row
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1x8 reps |
rest: 60s
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Barbell Bent Over Row
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2x8 reps |
rest: 90s
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Barbell Stiff Legged Deadlift
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1x8 reps |
rest: 60s
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Barbell Stiff Legged Deadlift
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1x8 reps |
rest: 60s
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Barbell Stiff Legged Deadlift
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2x8 reps |
rest: 90s
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Alternate Hammer Curl
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1x8 reps |
rest: 60s
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Alternate Hammer Curl
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1x8 reps |
rest: 60s
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Alternate Hammer Curl
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2x8 reps |
rest: 90s
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Standing Barbell Calf Raise
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1x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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1x8 reps |
rest: 60s
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Standing Barbell Calf Raise
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2x8 reps |
rest: 90s
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Running
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3x8 reps |
rest: 2400s
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