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Developed this after much reviewing of existing routines. Found few matched with my goals and needs. Most exercises use a 4 set (12-10-8-6 rep count) with increased weights per set with minimal rest. Ensure that you use manageable weight to promote good form and completion of each set and through to end of entire routine. Move up as needed for a greater challenge. I always start off my workouts with a 10 minute warm-up on the elliptical trainer. Have Fun!
Barbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Barbell Decline Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Fly
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12,10,8,6 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Machine Ab Crunch
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,8,6 reps |
rest: 60s
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Cable Seated Row
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4x12,10,8,6 reps |
rest: 60s
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Barbell Deadlift
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5x10,8,8,6,6 reps |
rest: 60s
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Back Hyperextension
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4x15 reps |
rest: 60s
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Barbell Preacher Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Hammer Curl
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4x12,10,8,6 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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4x12,10,8,6 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Machine Ab Crunch
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3x20 reps |
rest: 60s
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Barbell Squat
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Press
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4x15 reps |
rest: 60s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x12,10,8,6 reps |
rest: 60s
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Machine Calf Raise
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3x12,10,8 reps |
rest: 60s
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Barbell Shrug
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Arnold Press
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4x12,10,8,6 reps |
rest: 60s
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