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We pursue the goal dedicated to gaining in muscle mass. Duration is 4 months.
Running
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1x8 reps • 600s |
rest: 90s
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Back Hyperextension
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3x10 reps • 8s |
rest: 60s
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Barbell Deadlift
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4x8 reps • 8s |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps • 8s |
rest: 60s
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T Bar Row
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3x8 reps • 8s |
rest: 60s
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Barbell Shrug
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3x12 reps • 8s |
rest: 60s
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Barbell Curl
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3x8 reps • 8s |
rest: 60s
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Running
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1x8 reps • 600s |
rest: 60s
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Barbell Bench Press
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3x10 reps • 8s |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps • 8s |
rest: 60s
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Machine Fly
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3x10 reps • 8s |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps • 8s |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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3x10 reps • 8s |
rest: 60s
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Running
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1x8 reps • 600s |
rest: 60s
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Barbell Squat
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3x10 reps • 8s |
rest: 60s
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Hack Squat
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3x10 reps • 8s |
rest: 60s
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Machine Leg Extension
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3x10 reps • 8s |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps • 8s |
rest: 60s
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Machine Calf Raise
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3x10 reps • 8s |
rest: 60s
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Decline Crunch
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3x25 reps • 8s |
rest: 80s
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Barbell Shoulder Press
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3x8 reps • 8s |
rest: 60s
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Barbell Front Raise
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3x10 reps • 8s |
rest: 60s
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Cable Upright Row
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3x10 reps • 8s |
rest: 60s
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Barbell Preacher Curl (Overhand)
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3x10 reps • 8s |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x10 reps • 8s |
rest: 60s
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