Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This routine is set up to gain massive Lean weight but lifting alone won't do that you have to eat properly also. Do one of the cardio exercise 2-3 times a week. You should be working out every day and only take a rest day if your feeling sore for the body exercise your doing that day
Barbell Squat
|
4x12 reps |
rest: 60s
|
||
Machine Leg Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x10 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x10 reps |
rest: 60s
|
||
Glute Kickback
|
3x10 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x10 reps |
rest: 60s
|
||
Machine Calf Press
|
3x10 reps |
rest: 60s
|
||
Hack Calf Raise
|
3x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x10 reps |
rest: 60s
|
Barbell Curl
|
3x21 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x10 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x10 reps |
rest: 60s
|
||
EZ Bar French Press
|
3x10 reps |
rest: 60s
|
||
Dip
|
3x10 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x10 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Air Bike
|
3x0 reps |
rest: 60s
|
||
Weight Plate Rotation
|
3x0 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x10 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x10 reps |
rest: 60s
|
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Barbell Decline Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x10 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x10 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Air Bike
|
3x0 reps |
rest: 60s
|
||
Weight Plate Rotation
|
3x0 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 60s
|
Barbell Deadlift
|
4x12 reps |
rest: 60s
|
||
Cable Seated Row
|
3x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x10 reps |
rest: 60s
|
||
T Bar Row
|
3x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x10 reps |
rest: 60s
|
||
Pull-Up
|
3x10 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x10 reps |
rest: 60s
|
||
Band Upright Row
|
3x10 reps |
rest: 60s
|
||
Dumbbell Front Raise
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 60s
|
||
Smith Machine Shrug
|
3x10 reps |
rest: 60s
|
||
Machine Calf Raise
|
4x12 reps |
rest: 60s
|
||
Machine Calf Press
|
4x12 reps |
rest: 60s
|
Running
|
1x0 reps |
rest: 60s
|
||
Swimming
|
1x0 reps |
rest: 60s
|
||
Road Cycling
|
1x0 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 60s
|