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Every man desires to have a well built, athletic and defined muscular physique.
Two factors that influence your body's ability to develop a chiseled body, your body fat percentage and the size of your muscles.
The routine created assists in eliminating excess body fat, which tightens up the skin, along with increasing the size of your muscles.
Why This Routine Works
This routine program has been designed to help you build lean, defined and strong muscles.
During your training, you will be mixing shorter rest periods for the exercises performed with higher reps and moderate weight along with low reps and heavier weight. By training with low reps and heavier weight, you will force the muscles to grow and fill out. This training technique coupled with high reps and low weight creates the defined and chiseled look you have desired.
A key to this routine is keeping up high intensity, with a high intensity workout you will be able to keep your heart rate up, stimulate your metabolism and increase calorie burning effects of the body.
To make the most out of the progress and gains during this program, sleep and recovery are a necessity so your body can grow while you sleep.
If you want to burn extra calories, you may incorporate cardio at the end of each exercise day. By performing cardio around 3 to 4 times a week you, you are able to keep up your metabolism and calorie burning effects well after your workout is complete.
You will want to follow this program for around 4 weeks, adding additional weeks into the program for more results.
Workout Day Split
Week 1
Day 1 Chest, Shoulders and Triceps
Day 2 Abs and Legs
Day 3 Back and Biceps
Day 4 Chest, Shoulders and Triceps
Day 5 Abs and Legs
Day 6 Back and Biceps
Week 2
Day 1 Chest, Shoulders and Triceps
Day 2 Abs and Legs
Day 3 Back and Biceps
Day 4 Chest, Shoulders and Triceps
Day 5 Abs and Legs
Day 6 Back and Biceps
Week 3
Day 1 Chest, Shoulders and Triceps
Day 2 Abs and Legs
Day 3 Back and Biceps
Day 4 Chest, Shoulders and Triceps
Day 5 Abs and Legs
Day 6 Back and Biceps
Week 4
Day 1 Chest, Shoulders and Triceps
Day 2 Abs and Legs
Day 3 Back and Biceps
Day 4 Chest, Shoulders and Triceps
Day 5 Abs and Legs
Day 6 Back and Biceps
Training For Muscle Definition Training Stats
Week 1
Day 1 Total Workout Time : 36 Minutes
Day 1 Total Rest Time : 36 Minutes
Day 2 Total Workout Time : 32 Minutes
Day 2 Total Rest Time : 27 Minutes
Day 3 Total Workout Time : 28 Minutes
Day 3 Total Rest Time : 27 Minutes
Day 4 Total Workout Time : 36 Minutes
Day 4 Total Rest Time : 36 Minutes
Day 5 Total Workout Time : 32 Minutes
Day 5 Total Rest Time : 27 Minutes
Day 6 Total Workout Time : 28 Minutes
Day 6 Total Rest Time : 27 Minutes
Week 2
Day 1 Total Workout Time : 43 Minutes
Day 1 Total Rest Time : 40 Minutes
Day 2 Total Workout Time : 38 Minutes
Day 2 Total Rest Time : 35 Minutes
Day 3 Total Workout Time : 33 Minutes
Day 3 Total Rest Time : 30 Minutes
Day 4 Total Workout Time : 43 Minutes
Day 4 Total Rest Time : 40 Minutes
Day 5 Total Workout Time : 38 Minutes
Day 5 Total Rest Time : 35 Minutes
Day 6 Total Workout Time : 33 Minutes
Day 6 Total Rest Time : 30 Minutes
Week 3
Day 1 Total Workout Time : 54 Minutes
Day 1 Total Rest Time : 52 Minutes and 30 Seconds
Day 2 Total Workout Time : 42 Minutes
Day 2 Total Rest Time : 39 Minutes
Day 3 Total Workout Time : 34 Minutes
Day 3 Total Rest Time : 32 Minutes and 30 Seconds
Day 4 Total Workout Time : 54 Minutes
Day 4 Total Rest Time : 52 Minutes and 30 Seconds
Day 5 Total Workout Time : 42 Minutes
Day 5 Total Rest Time : 39 Minutes
Day 6 Total Workout Time : 34 Minutes
Day 6 Total Rest Time : 32 Minutes and 30 Seconds
Week 4
Day 1 Total Workout Time : 30 Minutes
Day 1 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds
Day 2 Total Workout Time : 45 Minutes
Day 2 Total Rest Time : 55 Minutes
Day 3 Total Workout Time : 25 Minutes
Day 3 Total Rest Time : 46 Minutes and 30 Seconds
Day 4 Total Workout Time : 30 Minutes
Day 4 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds
Day 5 Total Workout Time : 45 Minutes
Day 5 Total Rest Time : 55 Minutes
Day 6 Total Workout Time : 25 Minutes
Day 6 Total Rest Time : 46 Minutes and 30 Seconds
Equipment Used
Barbell
Dumbbell
Strength Machine
Cable Machine
Leg Press Machine
Bench
Weight Plate
Nutrition
As you are training to build more defined and lean muscle, you will want to keep your protein to carb ratio at 2 to 1. This means that for every gram of carbohydrate that you eat, you will want to have 2 grams of protein.This will help you to develop lean and defined muscle without any bulk or excess carbohydrates which will defeat the purpose of this routine.
Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter
Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Simple carbohydrates will be detrimental to your progress and negate the effort and intensity that you put into your workouts.
Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.
As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.
Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.
Notes
You can add in some warm-up sets into each workout to loosen up your muscles
Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.
With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Barbell Bench Press
|
3x10 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Barbell Shrug
|
3x10 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x10 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
Barbell Squat
|
3x10 reps |
rest: 60s
|
||
Barbell Lunge
|
3x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x14 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x14 reps |
rest: 60s
|
||
Machine Leg Press
|
3x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x16 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x16 reps |
rest: 60s
|
||
Crunch
|
2x20 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
2x20 reps |
rest: 60s
|
||
Hanging Knee Raise
|
2x14 reps |
rest: 60s
|
Barbell Bent-Over Row
|
3x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x12 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
3x16 reps |
rest: 60s
|
Barbell Bench Press
|
3x10 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Barbell Shrug
|
3x10 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x10 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
Barbell Squat
|
3x10 reps |
rest: 60s
|
||
Barbell Lunge
|
3x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x14 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x14 reps |
rest: 60s
|
||
Machine Leg Press
|
3x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x16 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x16 reps |
rest: 60s
|
||
Crunch
|
2x20 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
2x20 reps |
rest: 60s
|
||
Hanging Knee Raise
|
2x14 reps |
rest: 60s
|
Barbell Bent-Over Row
|
3x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x12 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
3x16 reps |
rest: 60s
|
Dumbbell Bench Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
Machine Fly
|
4x16 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x16 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Raise
|
4x16 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x8 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
3x16 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
3x16 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x8 reps |
rest: 60s
|
Barbell Front Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x16 reps |
rest: 60s
|
||
Barbell Hack Squat
|
4x16 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x16 reps |
rest: 60s
|
||
Machine Leg Press
|
4x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x20 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x20 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x14 reps |
rest: 60s
|
||
Reverse Crunch
|
3x14 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x10 reps |
rest: 60s
|
Barbell Row
|
4x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x16 reps |
rest: 60s
|
||
Cable Seated Row
|
4x16 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x16 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x16 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
2x16 reps |
rest: 60s
|
Dumbbell Bench Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
Machine Fly
|
4x16 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x16 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Raise
|
4x16 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x8 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
3x16 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
3x16 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x8 reps |
rest: 60s
|
Barbell Front Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x16 reps |
rest: 60s
|
||
Barbell Hack Squat
|
4x16 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x16 reps |
rest: 60s
|
||
Machine Leg Press
|
4x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x20 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x20 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x14 reps |
rest: 60s
|
||
Reverse Crunch
|
3x14 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x10 reps |
rest: 60s
|
Barbell Row
|
4x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x16 reps |
rest: 60s
|
||
Cable Seated Row
|
4x16 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x16 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x16 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
2x16 reps |
rest: 60s
|
Dumbbell Incline Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x20 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
3x20 reps |
rest: 90s
|
||
Cable Cross-Over
|
3x20 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Rear Military Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Front Raise
|
3x6 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x6 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
2x6 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
2x6 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
2x6 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
2x20 reps |
rest: 90s
|
||
Dumbbell One-Arm Tricep Kickback
|
2x20 reps |
rest: 90s
|
||
Dumbbell Tricep Extension
|
2x20 reps |
rest: 90s
|
Barbell Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Lunge
|
3x20 reps |
rest: 90s
|
||
Barbell Front Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x6 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x20 reps |
rest: 90s
|
||
Machine Leg Press
|
3x6 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
2x25 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
2x25 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
2x25 reps |
rest: 90s
|
||
Crunch
|
2x25 reps |
rest: 90s
|
||
Cable Kneeling Crunch
|
2x25 reps |
rest: 90s
|
||
Hanging Knee Raise
|
2x25 reps |
rest: 90s
|
Barbell Bent-Over Row
|
3x6 reps |
rest: 60s
|
||
Barbell Row
|
3x6 reps |
rest: 60s
|
||
Cable Seated Row
|
3x20 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x6 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
2x20 reps |
rest: 90s
|
||
Barbell Curl
|
2x6 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
2x20 reps |
rest: 90s
|
||
Dumbbell Alternating Bicep Curl
|
2x6 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
2x20 reps |
rest: 90s
|
||
Barbell Wrist Curl (Posterior)
|
2x20 reps |
rest: 90s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
2x20 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x20 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
3x20 reps |
rest: 90s
|
||
Cable Cross-Over
|
3x20 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Rear Military Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Front Raise
|
3x6 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x6 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
2x6 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
2x6 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
2x6 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
2x20 reps |
rest: 90s
|
||
Dumbbell One-Arm Tricep Kickback
|
2x20 reps |
rest: 90s
|
||
Dumbbell Tricep Extension
|
2x20 reps |
rest: 90s
|
Barbell Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Lunge
|
3x20 reps |
rest: 90s
|
||
Barbell Front Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x6 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x20 reps |
rest: 90s
|
||
Machine Leg Press
|
3x6 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
2x25 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
2x25 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
2x25 reps |
rest: 90s
|
||
Crunch
|
2x25 reps |
rest: 90s
|
||
Cable Kneeling Crunch
|
2x25 reps |
rest: 90s
|
||
Hanging Knee Raise
|
2x25 reps |
rest: 90s
|
Barbell Bent-Over Row
|
3x6 reps |
rest: 60s
|
||
Barbell Row
|
3x6 reps |
rest: 60s
|
||
Cable Seated Row
|
3x20 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x6 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
2x20 reps |
rest: 90s
|
||
Barbell Curl
|
2x6 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
2x20 reps |
rest: 90s
|
||
Dumbbell Alternating Bicep Curl
|
2x6 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
2x20 reps |
rest: 90s
|
||
Barbell Wrist Curl (Posterior)
|
2x20 reps |
rest: 90s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
2x20 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x25 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
4x25 reps |
rest: 90s
|
||
Cable Cross-Over
|
4x25 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Rear Military Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Front Raise
|
4x4 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x4 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x4 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x4 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
3x4 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x25 reps |
rest: 90s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x25 reps |
rest: 90s
|
||
Dumbbell Tricep Extension
|
3x25 reps |
rest: 90s
|
Barbell Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Lunge
|
4x25 reps |
rest: 90s
|
||
Barbell Front Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x4 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x25 reps |
rest: 90s
|
||
Machine Leg Press
|
4x4 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x30 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
3x30 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
3x30 reps |
rest: 90s
|
||
Crunch
|
3x30 reps |
rest: 90s
|
||
Cable Kneeling Crunch
|
3x30 reps |
rest: 90s
|
||
Hanging Knee Raise
|
3x30 reps |
rest: 90s
|
Barbell Bent-Over Row
|
4x4 reps |
rest: 60s
|
||
Barbell Row
|
4x4 reps |
rest: 60s
|
||
Cable Seated Row
|
4x25 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x4 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
3x25 reps |
rest: 90s
|
||
Barbell Curl
|
3x4 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x25 reps |
rest: 90s
|
||
Dumbbell Alternating Bicep Curl
|
3x4 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x25 reps |
rest: 90s
|
||
Barbell Wrist Curl (Posterior)
|
3x25 reps |
rest: 90s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
3x25 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x25 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
4x25 reps |
rest: 90s
|
||
Cable Cross-Over
|
4x25 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Rear Military Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Front Raise
|
4x4 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x4 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x4 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x4 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
3x4 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x25 reps |
rest: 90s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x25 reps |
rest: 90s
|
||
Dumbbell Tricep Extension
|
3x25 reps |
rest: 90s
|
Barbell Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Lunge
|
4x25 reps |
rest: 90s
|
||
Barbell Front Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x4 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x25 reps |
rest: 90s
|
||
Machine Leg Press
|
4x4 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x30 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
3x30 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
3x30 reps |
rest: 90s
|
||
Crunch
|
3x30 reps |
rest: 90s
|
||
Cable Kneeling Crunch
|
3x30 reps |
rest: 90s
|
||
Hanging Knee Raise
|
3x30 reps |
rest: 90s
|
Barbell Bent-Over Row
|
4x4 reps |
rest: 60s
|
||
Barbell Row
|
4x4 reps |
rest: 60s
|
||
Cable Seated Row
|
4x25 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x4 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
3x25 reps |
rest: 90s
|
||
Barbell Curl
|
3x4 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x25 reps |
rest: 90s
|
||
Dumbbell Alternating Bicep Curl
|
3x4 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x25 reps |
rest: 90s
|
||
Barbell Wrist Curl (Posterior)
|
3x25 reps |
rest: 90s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
3x25 reps |
rest: 90s
|