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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 Sumo Deadlift
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3x8 reps |
rest: 25s
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Barbell Deadlift
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3x8 reps |
rest: 25s
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Treadmill Running
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3x8 reps |
rest: 25s
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Barbell Squat
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4x14,12,10,8 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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Machine Seated Leg Curl
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4x14,12,10,8 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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Oblique Crunch
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3x8 reps |
rest: 25s
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Crunch
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3x8 reps |
rest: 25s
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Reverse Crunch
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3x8 reps |
rest: 25s
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Weight Plate Russian Twist
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3x8 reps |
rest: 25s
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Toe Touches
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3x8 reps |
rest: 25s
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Glute Kickback
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3x8 reps |
rest: 25s
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Machine Ab Crunch
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3x8 reps |
rest: 25s
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Barbell Bench Press
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5x14,12,10,8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x14 reps |
rest: 60s
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Dip
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3x14,12,10 reps |
rest: 60s
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Pull-Up
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3x14 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 25s
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Cable Shoulder Extension
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3x8 reps |
rest: 25s
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Crunch
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3x8 reps |
rest: 25s
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Reverse Crunch
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2x8 reps |
rest: 25s
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Toe Touches
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1x8 reps |
rest: 25s
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Weight Plate Russian Twist
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3x8 reps |
rest: 25s
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Treadmill Running
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3x8 reps |
rest: 25s
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Barbell Squat
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3x8 reps |
rest: 25s
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Machine Leg Press
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4x14 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 25s
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Barbell Kneeling Squat
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3x8 reps |
rest: 25s
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Weight Plate Russian Twist
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3x8 reps |
rest: 25s
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Barbell Press Sit-Up
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3x8 reps |
rest: 25s
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Smith Machine Deadlift
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3x8 reps |
rest: 25s
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Smith Machine Squat
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3x8 reps |
rest: 25s
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Elliptical Training
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3x8 reps |
rest: 25s
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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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Machine Lat Pulldown
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3x8 reps |
rest: 25s
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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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