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For those who want to push their body's and get more out of their workouts, this routine has been designed to push your muscles, lift heavier weight and switch up your training method to gain more in muscle size and strength.
This is perfect for those who have grown accustom to their current workout routine and want a challenge through alternating various body parts trained, increasing weight lifted and decreasing rep count.
Why This Routine Works
This is a 5 week training program that focuses on your body's ability to increase muscle size, gain strength and improving the endurance of your training.
Though you will only be training 4 times a week, you will be working out each body part twice, thus allowing for optimal growth and gains.
By alternating the body parts that are worked during your exercise days, you are increasing your ability to develop the pump for your workout and push through the heavier weight.
While you are also training to gain muscle size and strength; through this workout program and lower rest periods, you will be able to burn more calories thus helping you build a defined and lean look.
During the first 4 weeks of training you will increase the amount of weight while also decreasing the amount of reps that you are performing. This method pushes you to use your muscles to lift the heavier weight, including the little ones for improve gaining in size and strength.
On the final week you will want to return back to the original rep number of 12 reps per set to pump up the muscles and improve your gains.
Workout Day Split
Week 1
Day 1 Arms and Legs
Day 2 Back, Chest, Shoulders and Abs
Day 3 Arms and Legs
Day 4 Back, Chest, Shoulders and Abs
Week 2
Day 1 Back, Chest, Shoulders and Abs
Day 2 Arms and Legs
Day 3 Back, Chest, Shoulders and Abs
Day 4 Arms and Legs
Week 3
Day 1 Back, Chest, Shoulders and Abs
Day 2 Arms and Legs
Day 3 Back, Chest, Shoulders and Abs
Day 4 Arms and Legs
Week 4
Day 1 Back, Chest, Shoulders and Abs
Day 2 Arms and Legs
Day 3 Back, Chest, Shoulders and Abs
Day 4 Arms and Legs
Week 5
Day 1 Back, Chest, Shoulders and Abs
Day 2 Arms and Legs
Day 3 Back, Chest, Shoulders and Abs
Day 4 Arms and Legs
Gaining Size and Strength Training Stats
Week 1
Day 1 Total Workout Time : 42 Minutes
Day 1 Total Rest Time : 38 Minutes
Day 2 Total Workout Time : 44 Minutes
Day 2 Total Rest Time : 41 Minutes
Day 3 Total Workout Time : 49 Minutes
Day 3 Total Rest Time : 46 Minutes
Day 4 Total Workout Time : 50 Minutes
Day 4 Total Rest Time : 45 Minutes
Week 2
Day 1 Total Workout Time : 43 Minutes
Day 1 Total Rest Time : 39 Minutes
Day 2 Total Workout Time : 47 Minutes
Day 2 Total Rest Time : 45 Minutes
Day 3 Total Workout Time : 44 Minutes
Day 3 Total Rest Time : 40 Minutes
Day 4 Total Workout Time : 47 Minutes
Day 4 Total Rest Time : 45 Minutes
Week 3
Day 1 Total Workout Time : 40 Minutes
Day 1 Total Rest Time : 35 Minutes
Day 2 Total Workout Time : 38 Minutes
Day 2 Total Rest Time : 36 Minutes
Day 3 Total Workout Time : 46 Minutes
Day 3 Total Rest Time : 43 Minutes
Day 4 Total Workout Time : 39 Minutes
Day 4 Total Rest Time : 36 Minutes
Week 4
Day 1 Total Workout Time : 45 Minutes
Day 1 Total Rest Time : 39 Minutes
Day 2 Total Workout Time : 39 Minutes
Day 2 Total Rest Time : 36 Minutes
Day 3 Total Workout Time : 40 Minutes
Day 3 Total Rest Time : 35 Minutes
Day 4 Total Workout Time : 38 Minutes
Day 4 Total Rest Time : 35 Minutes
Week 5
Day 1 Total Workout Time : 43 Minutes
Day 1 Total Rest Time : 40 Minutes
Day 2 Total Workout Time : 34 Minutes
Day 2 Total Rest Time : 32 Minutes
Day 3 Total Workout Time : 38 Minutes
Day 3 Total Rest Time : 35 Minutes
Day 4 Total Workout Time : 39 Minutes
Day 4 Total Rest Time : 36 Minutes
Equipment Used
Barbell
Dumbbell
Strength Machine
Cable Machine
Leg Machine
Bench
Weight Plate
Parallel Bars
Pull Up Bars
EZ Bar
Preacher Bench
Hyper-Extension Bench
Nutrition
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,
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 Squat
|
5x5,5,4,4 reps |
rest: 75s
|
||
Barbell Standing Calf Raise
|
5x5,5,4,4 reps |
rest: 75s
|
||
Machine Leg Extension
|
5x5,5,4,4 reps |
rest: 75s
|
||
Machine Seated Leg Curl
|
5x5,5,4,4 reps |
rest: 75s
|
||
Barbell Tricep Extension
|
5x5,5,4,4 reps |
rest: 75s
|
||
Barbell Curl
|
5x5,5,4,4 reps |
rest: 75s
|
||
Dumbbell Tricep Extension
|
5x5,5,4,4 reps |
rest: 75s
|
||
Dumbbell Incline Curl
|
5x5,5,4,4 reps |
rest: 75s
|
||
Barbell Wrist Curl (Posterior)
|
5x5,5,4,4 reps |
rest: 75s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
5x5,5,4,4 reps |
rest: 75s
|
Barbell Incline Bench Press
|
4x5 reps |
rest: 90s
|
||
Barbell Bent-Over Row
|
4x5 reps |
rest: 90s
|
||
Dumbbell Fly
|
4x5 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x5 reps |
rest: 90s
|
||
Barbell Shoulder Press
|
4x5 reps |
rest: 90s
|
||
Cable Cross-Over
|
4x5 reps |
rest: 90s
|
||
Dumbbell Lateral Raise
|
4x5 reps |
rest: 90s
|
||
Barbell Shrug
|
4x10 reps |
rest: 90s
|
||
Crunch
|
2x50 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
4x25 reps |
rest: 60s
|
||
Plank
|
1x1 reps |
rest: 1s
|
Barbell Squat
|
4x5 reps |
rest: 75s
|
||
Barbell Deadlift
|
4x5 reps |
rest: 75s
|
||
Machine Leg Press
|
4x5 reps |
rest: 75s
|
||
Calf Press On Leg Press
|
4x5 reps |
rest: 75s
|
||
Machine Single-Leg Extension
|
4x5 reps |
rest: 75s
|
||
Machine Single-Leg Curl
|
4x5 reps |
rest: 75s
|
||
Barbell Preacher Curl
|
4x5 reps |
rest: 75s
|
||
Dumbbell One-Arm Tricep Kickback
|
4x5 reps |
rest: 75s
|
||
Dumbbell Concentration Curl
|
4x5 reps |
rest: 75s
|
||
Bench Dip
|
2x25 reps |
rest: 75s
|
||
Dumbbell Wrist Curl (Palms Up)
|
4x10 reps |
rest: 75s
|
||
Barbell Wrist Curl (Posterior)
|
4x10 reps |
rest: 75s
|
Dumbbell Bench Press
|
4x5 reps |
rest: 75s
|
||
Cable Seated Row
|
4x5 reps |
rest: 75s
|
||
Dumbbell Incline Fly
|
4x5 reps |
rest: 75s
|
||
Dumbbell One-Arm Row
|
4x5 reps |
rest: 75s
|
||
Dumbbell Decline Press
|
4x5 reps |
rest: 75s
|
||
Dumbbell Bent-Over Raise
|
4x5 reps |
rest: 75s
|
||
Barbell Shrug
|
4x5 reps |
rest: 75s
|
||
Barbell Upright Row
|
4x5 reps |
rest: 75s
|
||
Air Bike
|
2x50 reps |
rest: 60s
|
||
Leg Raise
|
2x25 reps |
rest: 60s
|
||
Weight Plate Rotation
|
2x25 reps |
rest: 60s
|
Hanging Leg Raise
|
4x10 reps |
rest: 75s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 75s
|
||
Stability Ball Trunk Rotation
|
4x10 reps |
rest: 75s
|
||
Jackknife Sit-Up
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4x10 reps |
rest: 75s
|
||
Cable Wood Chop
|
4x10 reps |
rest: 75s
|
||
Cross Body Crunch
|
4x10 reps |
rest: 75s
|
||
Dumbbell Side Bend
|
4x10 reps |
rest: 75s
|
T Bar Row
|
4x10 reps |
rest: 75s
|
||
Barbell Bench Press
|
4x10 reps |
rest: 75s
|
||
Dumbbell Fly
|
4x10 reps |
rest: 75s
|
||
Dumbbell Seated Arnold Press
|
4x10 reps |
rest: 75s
|
||
Cable V Bar Pulldown
|
4x10 reps |
rest: 75s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 75s
|
||
Cable Cross-Over
|
4x10 reps |
rest: 75s
|
||
Dumbbell Shoulder Shrug
|
4x10 reps |
rest: 75s
|
||
Reverse Crunch
|
4x10 reps |
rest: 75s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 75s
|
||
Plank
|
4x10 reps |
rest: 75s
|
Barbell Front Squat
|
4x5 reps |
rest: 75s
|
||
Barbell Deadlift
|
4x5 reps |
rest: 75s
|
||
Barbell Lunge
|
4x5 reps |
rest: 75s
|
||
Barbell Standing Calf Raise
|
4x5 reps |
rest: 75s
|
||
Machine Leg Extension
|
4x5 reps |
rest: 75s
|
||
Machine Calf Raise
|
4x5 reps |
rest: 75s
|
||
Machine Seated Leg Curl
|
4x5 reps |
rest: 75s
|
||
Dumbbell Alternating Bicep Curl
|
4x5 reps |
rest: 75s
|
||
Cable Rope Overhead Tricep Extension
|
4x5 reps |
rest: 75s
|
||
Barbell Curl
|
4x5 reps |
rest: 75s
|
||
Barbell Skull Crusher (Reverse Grip)
|
4x5 reps |
rest: 75s
|
||
Barbell Wrist Curl (Posterior)
|
4x5 reps |
rest: 75s
|
Dumbbell Bench Press
|
4x5 reps |
rest: 75s
|
||
Cable Seated Row
|
4x5 reps |
rest: 75s
|
||
Barbell Incline Bench Press
|
4x5 reps |
rest: 75s
|
||
Barbell Upright Row
|
4x5 reps |
rest: 75s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x5 reps |
rest: 75s
|
||
Dumbbell Incline Fly
|
4x5 reps |
rest: 75s
|
||
Barbell Shrug
|
4x5 reps |
rest: 75s
|
||
Dumbbell Lateral Raise
|
4x5 reps |
rest: 75s
|
||
Pull-Up
|
4x5 reps |
rest: 75s
|
||
Parallel Bar Hip Raise
|
4x5 reps |
rest: 75s
|
||
Oblique Crunch
|
4x5 reps |
rest: 75s
|
Barbell Front Squat
|
4x10 reps |
rest: 60s
|
||
Machine Leg Press
|
4x10 reps |
rest: 60s
|
||
Machine Hip Abduction
|
4x10 reps |
rest: 60s
|
||
Machine Hip Adduction
|
4x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x10 reps |
rest: 60s
|
||
Donkey Calf Raise
|
4x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x10 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
3x16 reps |
rest: 60s
|
Barbell Bent-Over Row (Reverse Grip)
|
4x5 reps |
rest: 75s
|
||
Barbell Incline Bench Press
|
4x5 reps |
rest: 75s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x5 reps |
rest: 75s
|
||
Machine Fly
|
4x5 reps |
rest: 75s
|
||
Barbell Shrug
|
4x5 reps |
rest: 75s
|
||
Dumbbell Lateral Raise
|
4x5 reps |
rest: 75s
|
||
Barbell Upright Row
|
4x5 reps |
rest: 75s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
2x25 reps |
rest: 60s
|
||
Leg Raise
|
2x25 reps |
rest: 60s
|
Barbell Curl
|
4x5 reps |
rest: 75s
|
||
Dumbbell Tricep Extension
|
4x5 reps |
rest: 75s
|
||
Dumbbell Alternating Bicep Curl
|
4x5 reps |
rest: 75s
|
||
Barbell Tricep Extension
|
4x5 reps |
rest: 75s
|
||
Dumbbell Concentration Curl
|
4x5 reps |
rest: 75s
|
||
Bench Dip
|
2x25 reps |
rest: 60s
|
||
Barbell Squat
|
4x5 reps |
rest: 75s
|
||
Barbell Standing Calf Raise
|
4x10 reps |
rest: 60s
|
||
Machine Leg Press
|
4x5 reps |
rest: 75s
|
||
Machine Seated Leg Curl
|
4x5 reps |
rest: 75s
|
||
Machine Hip Adduction
|
4x10 reps |
rest: 75s
|
||
Machine Hip Abduction
|
4x5 reps |
rest: 75s
|
T Bar Row
|
4x5 reps |
rest: 75s
|
||
Dumbbell Incline Bench Press
|
4x5 reps |
rest: 75s
|
||
Dumbbell Incline Fly
|
4x5 reps |
rest: 75s
|
||
Cable Seated Row
|
4x5 reps |
rest: 75s
|
||
Dumbbell Pullover
|
4x5 reps |
rest: 75s
|
||
Back Hyperextension
|
4x5 reps |
rest: 75s
|
||
Barbell Shoulder Press
|
4x5 reps |
rest: 75s
|
||
Dumbbell Front Raise
|
4x5 reps |
rest: 75s
|
||
Dumbbell Shoulder Shrug
|
4x10 reps |
rest: 75s
|
||
Crunch
|
2x100 reps |
rest: 75s
|
||
Oblique Crunch
|
4x25 reps |
rest: 75s
|
||
Plank
|
4x5 reps |
rest: 75s
|
Machine Single-Leg Press
|
4x5 reps |
rest: 75s
|
||
Dumbbell Single-Leg Squat
|
4x5 reps |
rest: 75s
|
||
Dumbbell Lunge
|
4x5 reps |
rest: 75s
|
||
Machine Single-Leg Calf Press
|
4x7 reps |
rest: 75s
|
||
Machine Single-Leg Extension
|
4x5 reps |
rest: 75s
|
||
Machine Single-Leg Curl
|
4x5 reps |
rest: 75s
|
||
Dumbbell Single-Leg Calf Raise
|
4x7 reps |
rest: 75s
|
||
Dumbbell One-Arm Zottman Preacher Curl
|
4x5 reps |
rest: 75s
|
||
Dumbbell One-Arm Tricep Kickback
|
4x5 reps |
rest: 75s
|
||
Dumbbell Hammer Curl (Cross Body)
|
4x5 reps |
rest: 75s
|
||
Dumbbell One-Arm Tricep Extension
|
4x5 reps |
rest: 75s
|
||
Dumbbell Wrist Curl (Palms Up)
|
4x8 reps |
rest: 75s
|
||
Barbell Wrist Curl (Posterior)
|
4x10 reps |
rest: 75s
|
||
Dumbbell Wrist Curl (Neutral Grip)
|
4x6 reps |
rest: 75s
|
Cable Lat Pulldown (Wide Grip)
|
4x6 reps |
rest: 75s
|
||
Barbell Bench Press
|
4x6 reps |
rest: 75s
|
||
Dumbbell One-Arm Row
|
4x6 reps |
rest: 75s
|
||
Dumbbell Incline Fly
|
4x6 reps |
rest: 75s
|
||
Chin-Up
|
4x10 reps |
rest: 75s
|
||
Dip
|
4x10 reps |
rest: 75s
|
||
Barbell Shrug
|
4x10 reps |
rest: 75s
|
||
Barbell Upright Row
|
4x6 reps |
rest: 75s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 60s
|
||
Weight Plate Rotation
|
4x25 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
4x25 reps |
rest: 60s
|
Barbell Deep Squat
|
4x6 reps |
rest: 75s
|
||
Dumbbell Calf Raise
|
4x6 reps |
rest: 75s
|
||
Machine Seated Leg Curl
|
4x6 reps |
rest: 75s
|
||
Machine Hip Abduction
|
4x6 reps |
rest: 75s
|
||
Machine Hip Adduction
|
4x6 reps |
rest: 75s
|
||
Machine Seated Calf Raise
|
4x6 reps |
rest: 75s
|
||
Barbell Preacher Curl
|
4x6 reps |
rest: 75s
|
||
Dumbbell Seated One-Arm Tricep Extension
|
4x6 reps |
rest: 75s
|
||
Dumbbell Alternating Hammer Curl
|
4x6 reps |
rest: 75s
|
||
Barbell Tricep Extension
|
4x6 reps |
rest: 75s
|
Barbell Incline Bench Press
|
4x5 reps |
rest: 75s
|
||
Barbell Rear Military Press
|
4x5 reps |
rest: 75s
|
||
Dumbbell Incline Bench Row
|
4x5 reps |
rest: 75s
|
||
Dumbbell Seated Arnold Press
|
4x5 reps |
rest: 75s
|
||
Dumbbell Bent-Over Raise
|
4x5 reps |
rest: 75s
|
||
Cable V Bar Pulldown
|
4x5 reps |
rest: 75s
|
||
Cable Cross-Over
|
4x5 reps |
rest: 75s
|
||
Cable Kneeling Crunch
|
4x10 reps |
rest: 75s
|
||
Reverse Crunch
|
2x50 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
4x25 reps |
rest: 60s
|
Barbell Front Squat
|
4x6 reps |
rest: 75s
|
||
Barbell Lunge
|
4x6 reps |
rest: 75s
|
||
Barbell Standing Calf Raise
|
4x15 reps |
rest: 75s
|
||
Machine Leg Extension
|
4x6 reps |
rest: 75s
|
||
Machine Seated Calf Raise
|
4x15 reps |
rest: 75s
|
||
Machine Kneeling Leg Curl
|
4x6 reps |
rest: 75s
|
||
Machine Hip Adduction
|
4x6 reps |
rest: 75s
|
||
Machine Hip Abduction
|
4x6 reps |
rest: 75s
|
||
Barbell Bench Press (Close Grip)
|
4x6 reps |
rest: 75s
|
||
Barbell Curl
|
4x6 reps |
rest: 75s
|
||
Dumbbell Tricep Extension
|
4x6 reps |
rest: 75s
|
||
Dumbbell Incline Curl
|
4x6 reps |
rest: 75s
|
||
Barbell Wrist Curl (Posterior)
|
4x6 reps |
rest: 75s
|
Barbell Bent-Over Row (Reverse Grip)
|
4x15 reps |
rest: 75s
|
||
Dumbbell Bench Press
|
4x15 reps |
rest: 75s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x15 reps |
rest: 75s
|
||
Barbell Decline Bench Press
|
4x15 reps |
rest: 75s
|
||
Pull-Up
|
4x15 reps |
rest: 75s
|
||
Dip
|
4x15 reps |
rest: 75s
|
||
Barbell Shoulder Press
|
4x15 reps |
rest: 75s
|
||
Dumbbell Shoulder Shrug
|
4x15 reps |
rest: 75s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 75s
|
||
Leg Raise
|
4x50 reps |
rest: 75s
|
||
Parallel Bar Hip Raise
|
4x50 reps |
rest: 75s
|
EZ Bar Curl
|
4x15,14,13,12 reps |
rest: 60s
|
||
Dumbbell Tate Press
|
4x15,14,13,12 reps |
rest: 60s
|
||
Cable Standing Curl
|
4x15,14,13,12 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
4x15,14,13,12 reps |
rest: 60s
|
||
Barbell Squat
|
4x15,14,13,12 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
4x15 reps |
rest: 60s
|
||
Machine Leg Press
|
4x15,14,13,12 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x15 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x15,14,13,12 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x15,14,13,12 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x15,14,13,12 reps |
rest: 60s
|
||
Machine Hip Abduction
|
4x15,14,13,12 reps |
rest: 60s
|
||
Machine Hip Adduction
|
4x15,14,13,12 reps |
rest: 60s
|
T Bar Row
|
4x15 reps |
rest: 75s
|
||
Dumbbell Incline Bench Press
|
4x15 reps |
rest: 75s
|
||
Cable Seated Row
|
4x15 reps |
rest: 75s
|
||
Dumbbell Incline Fly
|
4x15 reps |
rest: 75s
|
||
Dumbbell Seated Arnold Press
|
4x15 reps |
rest: 75s
|
||
Barbell Upright Row
|
4x15 reps |
rest: 75s
|
||
Dumbbell One-Arm Front Raise
|
4x15 reps |
rest: 75s
|
||
Crunch
|
4x50 reps |
rest: 75s
|
||
Parallel Bar Hip Flexion
|
4x50 reps |
rest: 75s
|
||
Plank
|
2x2 reps |
rest: 60s
|
Barbell Front Squat
|
4x15,14,13,12 reps |
rest: 75s
|
||
Machine Seated Leg Curl
|
4x15,14,13,12 reps |
rest: 75s
|
||
Machine Leg Extension
|
4x15,14,13,12 reps |
rest: 75s
|
||
Machine Leg Press (Narrow Stance)
|
4x15,14,13,12 reps |
rest: 75s
|
||
Donkey Calf Raise
|
4x15,14,13,12 reps |
rest: 75s
|
||
Machine Hip Abduction
|
4x15,14,13,12 reps |
rest: 75s
|
||
Machine Hip Adduction
|
4x15,14,13,12 reps |
rest: 75s
|
||
Machine Seated Calf Raise
|
4x15,14,13,12 reps |
rest: 75s
|
||
Barbell Bench Press (Close Grip)
|
4x15,14,13,12 reps |
rest: 75s
|
||
Barbell Preacher Curl
|
4x15,14,13,12 reps |
rest: 75s
|
||
Cable Dual Overhead Curl
|
4x15,14,13,12 reps |
rest: 75s
|
||
Cable Shoulder Extension
|
4x15,14,13,12 reps |
rest: 75s
|
||
Cable Bicep Curl (Close Grip)
|
4x15,14,13,12 reps |
rest: 75s
|
||
Cable Rope High Pulley Tricep Extension
|
4x15,14,13,12 reps |
rest: 75s
|