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In this routine you can hit each muscle group twice.
Note**
in chest day i added 1 back exercise.
in back day i added 1 chest exercise.
Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Pullover
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3x10 reps |
rest: 60s
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Dumbbell Fly
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2x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Barbell Rack Pull
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x45 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x10.10.40 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10.10.40 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x30 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Barbell 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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Barbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 60s
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Barbell Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x15 reps |
rest: 60s
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