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Push, Pull, Legs routine.
Focusing on loosing the extra fat gained during bulking.
Cardio is done in the morning before the first meal and after workout.
Barbell Bench Press
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5x12,10,10,8,10 reps |
rest: 90s
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Barbell Military Press (Seated)
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3x12,10,10 reps |
rest: 60s
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Dip
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3x12,10,8 reps |
rest: 60s
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Cable Cross-Over
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5x12,10,10,8,15 reps |
rest: 30s
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Barbell Tricep Extension
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5x12,10,10,8,15 reps |
rest: 30s
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5x12,10,10,8,15 reps |
rest: 15s
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4x30,25,20,15 reps |
rest: 10s
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Leg Raise
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4x30,25,20,15 reps |
rest: 120s
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Barbell Deadlift
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5x10,8,6,4,3 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12,10,8 reps |
rest: 60s
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T Bar Row
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3x12,10,8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x12,10,10,8,15 reps |
rest: 30s
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EZ Bar Curl
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5x12,10,10,8,15 reps |
rest: 30s
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Dumbbell Reverse Fly
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5x12,10,10,8,15 reps |
rest: 15s
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Barbell Deep Squat
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5x15,12,10,12,15 reps |
rest: 90s
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Barbell Hack Squat
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3x15,12,15 reps |
rest: 60s
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Machine Leg Press
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3x15,12,15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x15,12,10,12,15 reps |
rest: 30s
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Machine Leg Extension
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5x15,12,10,12,15 reps |
rest: 30s
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Machine Calf Raise
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5x20,20,20,20,20 reps |
rest: 15s
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Barbell Military Press
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5x12,10,10,8,10 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x12,10,10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x12,10,8 reps |
rest: 60s
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Dumbbell Fly
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5x12,10,10,8,15 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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5x12,10,10,8,15 reps |
rest: 30s
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Cable Lateral Raise
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5x12,10,10,8,15 reps |
rest: 15s
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5x25,25,25,25,25 reps |
rest: 10s
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Leg Raise
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5x25,25,25,25,25 reps |
rest: 120s
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Barbell Bent-Over Row
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5x12,10,10,8,10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x12,10,10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12,10,8 reps |
rest: 60s
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Back Hyperextension
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5x12,10,10,8,15 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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5x12,10,10,8,15 reps |
rest: 30s
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Machine Reverse Fly
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5x12,10,10,8,15 reps |
rest: 15s
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Barbell Front Squat
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5x15,12,10,12,15 reps |
rest: 90s
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Barbell Romanian Deadlift From Deficit
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3x15,12,15 reps |
rest: 60s
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Barbell Pin-Off Good Morning
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3x15,12,15 reps |
rest: 60s
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Dumbbell Lunge
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5x15,12,10,12,15 reps |
rest: 30s
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Machine Leg Extension
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5x15,12,10,12,15 reps |
rest: 30s
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Hanging Leg Raise
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5x15,15,15,15,15 reps |
rest: 15s
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