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Balanced Bulking and Cardio Routine.
The goal of this routine is to gain muscle and burn fat simultaneously.
Perform Cardio at High Intensity Intervals for better results.
Sunday Bicycle Riding is optional.
Follow this routine for 4 - 6 weeks.
Barbell Bench Press
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3x12 reps |
rest: 90s
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Barbell Incline Bench Press
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3x12 reps |
rest: 90s
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Dip
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x30 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 20s
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Rowing
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0x0 reps |
rest: 20s
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Pull-Up
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3x12 reps |
rest: 90s
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Barbell Deadlift
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3x12 reps |
rest: 90s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 20s
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Treadmill Running
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0x0 reps |
rest: 20s
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Barbell Squat
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3x12 reps |
rest: 90s
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Barbell Lunge
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Air Bike
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3x10 reps |
rest: 60s
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Leg Raise
|
3x10 reps |
rest: 60s
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Running
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0x0 reps |
rest: 20s
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Road Cycling
|
1x0 reps |
rest: 60s
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