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shock your muscle into growth by rotating this workout with to your current routine. this workout hits each major muscle group twice per week.
Dumbbell Bench Press
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4x15,12,12,15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15,12,12 reps |
rest: 60s
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Cable Cross-Over
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3x15,12,12 reps |
rest: 60s
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Dumbbell Decline Press
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3x15,12,12 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x15,12,12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15,12,12 reps |
rest: 60s
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Cable Front Raise
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3x15,15,12 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x15,15,12 reps |
rest: 60s
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Pull-Up
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3x15,12,12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15,12,12 reps |
rest: 60s
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Cable Seated Row
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3x15,15,15 reps |
rest: 60s
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Cable Shoulder Extension
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3x15,12,12 reps |
rest: 60s
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Barbell Deadlift
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3x12,10,10 reps |
rest: 60s
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3x15,12,12 reps |
rest: 60s
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Back Hyperextension
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3x15,15,15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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Decline Crunch
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3x25,20,20 reps |
rest: 60s
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Stability Ball Crunch
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3x25 reps |
rest: 60s
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Leg Raise
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3x25,20,20 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Toe Touches
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3x25,20,20 reps |
rest: 60s
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Barbell Curl
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4x12,10,10,12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x15,12,12 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12,12,12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x12,12,12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15,12,12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x15,12,12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12,12,12 reps |
rest: 60s
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Bench Dip
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3x15,15,15 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x20,15 reps |
rest: 60s
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Barbell Squat
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4x15,12,10,12 reps |
rest: 60s
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Dumbbell Lunge
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3x12,12,12 reps |
rest: 60s
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Machine Leg Press
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3x12,12,12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15,12,12 reps |
rest: 60s
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Machine Calf Press
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3x15,12,12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15,12,12 reps |
rest: 60s
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Machine Leg Extension
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3x15,15,12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Decline Crunch
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3x25,20,20 reps |
rest: 60s
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Stability Ball Crunch
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3x25 reps |
rest: 60s
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Leg Raise
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3x25,20,20 reps |
rest: 60s
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V-Up
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3x25,20,20 reps |
rest: 60s
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Plank
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3x25,20,20 reps |
rest: 60s
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