Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day.
While doing some reading I learned that it should be more efficient to train every muscle again after 3 days. The muscles are fully recovered after ~3 days, therefore you can hit them again and gain more lean muscle.
To try this out I created this routine. It is a 3 day split - done twice a week. But the focus lays on a different muscle group every day. As we start with chest & triceps, the focus lays on chest. On the fourth day we focus on triceps and do chest as secondary muscle.
** I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day **
Monday:
Chest & Triceps (Focus chest)
Tuesday:
Back & Biceps (Focus back)
Wednesday:
Legs & Shoulders (Focus shoulders)
Thursday:
Rest, Cardio or Abs
Friday:
Triceps & Chest (Focus triceps)
Saturday:
Biceps & Back (Focus biceps)
Sunday:
Shoulders & Legs (Focus shoulders)
This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!
Barbell Incline Bench Press
|
3x10 reps |
rest: 75s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Cable Upper Chest Crossover
|
3x8 reps |
rest: 60s
|
||
Bench Push-Up
|
3x8 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
3x15 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown
|
3x15 reps |
rest: 60s
|
||
Bench Dip
|
3x15 reps |
rest: 60s
|
Weighted Pull-Up
|
3x10 reps |
rest: 90s
|
||
Barbell Row
|
3x10 reps |
rest: 90s
|
||
Barbell Deadlift
|
4x15 reps |
rest: 240s
|
||
Cable Seated Row
|
3x15 reps |
rest: 90s
|
||
Back Hyperextension
|
3x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x12 reps |
rest: 60s
|
Kettlebell Front Squat
|
3x8 reps |
rest: 90s
|
||
Leg Extension
|
3x15 reps |
rest: 60s
|
||
Seated Leg Curl
|
3x12 reps |
rest: 60s
|
||
Hip Adduction
|
3x8 reps |
rest: 60s
|
||
Single-Leg Kickback
|
3x8 reps |
rest: 60s
|
||
Barbell Seated Calf Raise
|
3x8 reps |
rest: 60s
|
||
Barbell Military Press
|
3x10 reps |
rest: 90s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
Cable Reverse Crunch
|
3x8 reps |
rest: 60s
|
||
Weighted Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Cable Twist on Stability Ball
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
EZ Bar Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Weighted Bench Dip
|
3x12 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x15 reps |
rest: 60s
|
||
Cable Rope Triceps Pushdown
|
3x15 reps |
rest: 60s
|
||
Cable Tricep Pushdown
|
3x12 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x10 reps |
rest: 90s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 90s
|
||
Cable Cross-Over
|
3x12 reps |
rest: 60s
|
Dumbbell Bicep Curl
|
3x10 reps |
rest: 90s
|
||
Barbell Spider Curl
|
3x12 reps |
rest: 90s
|
||
Dumbbell Concentration Curl
|
3x15 reps |
rest: 90s
|
||
Cable Preacher Curl
|
3x12 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
2x8 reps |
rest: 90s
|
Dumbbell Shoulder Press
|
3x8 reps |
rest: 90s
|
||
Dumbbell Arnold Press
|
3x12 reps |
rest: 90s
|
||
Dumbbell Reverse Fly
|
3x12 reps |
rest: 60s
|
||
Weight Plate Front Raise
|
3x15 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x15 reps |
rest: 45s
|
||
Incline Dumbbell Row
|
3x8 reps |
rest: 60s
|
||
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Leg Extension
|
4x8 reps |
rest: 60s
|
||
Prone Leg Curl
|
3x12 reps |
rest: 60s
|
||
Barbell Seated Calf Raise
|
3x12 reps |
rest: 45s
|
||
Kettlebell Goblet Squat
|
3x8 reps |
rest: 60s
|