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This is a routine designed to help you build/gain clean and lean muscle through high volume training.
The length of performing this routine will last around 1 - 3 months depending on if you follow through with the amount of days you should do as well as keeping up with intensity and your diet.
In this routine you will be training 6 days a week, using major muscle building exercises to stimulate growth and high reps to help burn calories for a defined/cut look.
On Mondays and Thursdays you will be targeting the leg muscle and performing such exercises like the barbell squat, barbell deadlift to strengthen the thighs and calf workouts to increase size.
For Tuesdays the main focus will be strengthening the shoulders.
Wednesdays will be used to work the chest and back as well as Saturdays.
Fridays are designated to work the arms, biceps and triceps, through various push, pull and isolation exercises.
Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire.
***************** Notes *********************
Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.
If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.
Barbell Squat
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4x14,12,10,8 reps |
rest: 60s
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Barbell Lunge
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4x14 reps |
rest: 60s
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Barbell Deadlift
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4x14,12,10,8 reps |
rest: 60s
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Machine Leg Extension
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4x14,12,10,8 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x16 reps |
rest: 60s
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Barbell Military Press
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4x14,12,10,8 reps |
rest: 60s
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Barbell Upright Row
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4x14,14,12,12 reps |
rest: 60s
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Barbell Shrug
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4x16 reps |
rest: 60s
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Barbell Front Raise
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x14 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x14 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x14,12,10 reps |
rest: 60s
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Barbell Bradford Rocky Press
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3x16 reps |
rest: 60s
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Barbell Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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4x14 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Dumbbell Pullover
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4x14 reps |
rest: 60s
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Superman
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3x10 reps |
rest: 60s
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Barbell Deadlift
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4x14,12,10,8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Machine Leg Extension
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4x14,12,10,8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x14 reps |
rest: 60s
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Mountain Climber
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3x10 reps |
rest: 60s
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Barbell Curl
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4x14 reps |
rest: 60s
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Barbell Tricep Extension
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4x14,12,12,10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x14,12,10,10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x14,12,12,10 reps |
rest: 60s
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Dumbbell Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x14,12,10,8 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x14,12,12,10 reps |
rest: 60s
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Dumbbell Pullover
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4x12 reps |
rest: 60s
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Cable Lower Chest Raise
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4x12 reps |
rest: 60s
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Push-Up
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3x10 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x10 reps |
rest: 60s
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