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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 Upright Row
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4x14,14,12,12 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x25 reps |
rest: 45s
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Barbell Front Raise
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4x14,12,10,8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x14 reps |
rest: 45s
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Barbell Military Press
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4x14,12,10,8 reps |
rest: 45s
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Dumbbell Bent-Over Raise
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3x14 reps |
rest: 45s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 40s
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Dumbbell Seated Arnold Press
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3x14,12,10 reps |
rest: 45s
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Leverage Shoulder Press
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3x8 reps |
rest: 40s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press
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4x14,12,10,8 reps |
rest: 45s
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Push-Up
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3x25 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x14,12,10,8 reps |
rest: 45s
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Cable Seated Row
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4x14 reps |
rest: 45s
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Push-Up
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3x15 reps |
rest: 45s
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Barbell Incline Bench Press
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4x14,12,10,8 reps |
rest: 45s
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Dumbbell Pullover
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4x14 reps |
rest: 45s
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Dip
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3x14,12,10 reps |
rest: 45s
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Cable Cross-Over
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4x14 reps |
rest: 45s
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Pull-Up
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3x14 reps |
rest: 45s
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Push-Up
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3x10 reps |
rest: 45s
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Barbell Bent-Over Row
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4x14 reps |
rest: 45s
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Smith Machine Bench Press
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3x8 reps |
rest: 60s
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Tricep Push-Up
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3x15 reps |
rest: 45s
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Barbell Curl
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4x14 reps |
rest: 45s
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Barbell Tricep Extension
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4x14,12,12,10 reps |
rest: 45s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 45s
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Dumbbell Side Bend
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4x25 reps |
rest: 30s
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Cable Shoulder Extension
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4x14,12,10,8 reps |
rest: 45s
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Cable Bicep Curl (Close Grip)
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4x8 reps |
rest: 40s
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Decline Crunch
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4x35 reps |
rest: 40s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x14,12,10,8 reps |
rest: 45s
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Dumbbell Bench Press
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4x14,12,10,8 reps |
rest: 45s
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EZ Bar Bent-Over Row (Reverse Grip)
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4x12 reps |
rest: 40s
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Dumbbell Incline Bench Press
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4x14,12,10,8 reps |
rest: 45s
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Cable V Bar Pulldown
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3x14.12.10.8 reps |
rest: 40s
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Dumbbell Fly
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x14,12,12,10 reps |
rest: 45s
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Cable Lower Chest Raise
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4x12 reps |
rest: 45s
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Dumbbell Prone Incline Shrug
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Cable One-Arm Seated Row
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4x10 reps |
rest: 40s
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Barbell Squat
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4x14,12,10,8 reps |
rest: 45s
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Barbell Deadlift
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4x14,12,10,8 reps |
rest: 45s
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Barbell Lunge
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4x14 reps |
rest: 45s
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Barbell Standing Calf Raise
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5x16 reps |
rest: 45s
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Dumbbell Lunge
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3x8 reps |
rest: 45s
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Machine Leg Extension
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4x14,12,10,8 reps |
rest: 45s
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Machine Seated Leg Curl
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4x14,12,10,8 reps |
rest: 45s
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Machine Leg Press
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4x14.12.10.8 reps |
rest: 45s
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Machine Ab Crunch
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4x25 reps |
rest: 45s
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Machine Back Extension
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4x25 reps |
rest: 45s
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Elliptical Training
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1x0 reps |
rest: 45s
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Plank
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3x8 reps |
rest: 30s
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Kettlebell Turkish Get-Up Squat
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3x8 reps |
rest: 60s
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Smith Machine Squat
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4x8 reps |
rest: 60s
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Barbell Romanian Deadlift From Deficit
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x14,12,10,8 reps |
rest: 45s
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Barbell Front Squat
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4x14 reps |
rest: 45s
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Barbell Standing Calf Raise
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3x14 reps |
rest: 45s
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Barbell Lateral Lunge
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3x8 reps |
rest: 45s
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Box Jump Multiple Response
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3x15 reps |
rest: 30s
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Dumbbell Lunge
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3x10 reps |
rest: 45s
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Crunch
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3x8 reps |
rest: 45s
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Leg Raise
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3x8 reps |
rest: 45s
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Rotational Crunch
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3x8 reps |
rest: 45s
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Toe Touches
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3x8 reps |
rest: 45s
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Hanging Knee Raise
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3x8 reps |
rest: 45s
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Hanging Leg Raise
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3x8 reps |
rest: 45s
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Elliptical Training
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1x0 reps |
rest: 45s
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Machine Leg Press
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4x14 reps |
rest: 45s
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Calf Press On Leg Press
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4x14 reps |
rest: 45s
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Machine Leg Curl (Prone)
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4x14,12,10,8 reps |
rest: 45s
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Machine Leg Extension
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4x14,12,10,8 reps |
rest: 45s
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Machine Seated Calf Raise
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3x14 reps |
rest: 45s
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