Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth.
With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts.
A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.
*** Notes :
You can add cardio into any of your exercise days or on rest days.
Barbell Bench Press
|
4x10 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
4x10 reps |
rest: 60s
|
||
Barbell Decline Bench Press
|
4x10 reps |
rest: 60s
|
||
Machine Inner Chest Press
|
4x12 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
4x12 reps |
rest: 60s
|
Barbell Lunge
|
4x12 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
4x24 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
5x8 reps |
rest: 60s
|
||
Machine Leg Press
|
5x12 reps |
rest: 60s
|
||
Machine Single-Leg Calf Press
|
5x24 reps |
rest: 60s
|
||
Machine Single-Leg Press
|
5x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
5x8 reps |
rest: 60s
|
||
Cable Pull Through
|
5x8 reps |
rest: 60s
|
Barbell Deadlift
|
4x12 reps |
rest: 60s
|
||
Smith Machine Bent-Over Row
|
4x12 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Cable Seated Row
|
4x12 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
4x12 reps |
rest: 60s
|
||
Weighted Pull-Up
|
4x12 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x12 reps |
rest: 60s
|
4x12 reps |
rest: 60s
|
|||
4x12 reps |
rest: 60s
|
|||
Barbell Curl
|
4x12 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x12 reps |
rest: 60s
|
||
Chin-Up
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x12 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Cable Tricep Pushdown (V-Bar)
|
4x12 reps |
rest: 60s
|
||
Cable One-Arm Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Cable Rope High Pulley Tricep Extension
|
4x12 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x12 reps |
rest: 60s
|
||
Cable Rope Hammer Curl
|
4x12 reps |
rest: 60s
|
Barbell Upright Row
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Lateral Raise
|
4x15 reps |
rest: 60s
|
||
Dumbbell Alternating Deltoid Raise
|
4x15 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
4x15 reps |
rest: 60s
|
||
Machine Shoulder Press
|
4x15 reps |
rest: 60s
|
||
Barbell Military Press
|
4x15 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x15 reps |
rest: 60s
|
||
Machine Ab Crunch
|
4x15 reps |
rest: 60s
|
||
Cable Internal Rotation
|
4x15 reps |
rest: 60s
|
||
Cable External Rotation
|
4x15 reps |
rest: 60s
|