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Great overall body training, had great experience with this routine. For general health just keep to the reps listed. If you want to build muscles, make a 7 week routine. Start by figuring max for all exercises, start week 1-3 at 12 reps at 60% first week, 62.5% week 2, 65% week 3. Week 4-6 6-8 reps pref 8. start at 70% week 3, 75% at week 4, 80% at week 6. If the increase this week is to much, go by 2.5% but pref take 1 or 2 reps less and keep the weight. Week 7 is 2 reps at 90%
Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x8 reps |
rest: 60s
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