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This is a training course for 8 week ,supersets each muscle for 6 days per week.
GO HARD OR GO HOME
Treadmill Running
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1x0 reps |
rest: 2s
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Machine Leg Press
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2x15 reps |
rest: 0s
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Machine Leg Extension
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2x15 reps |
rest: 90s
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Machine Leg Curl (Prone)
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2x15 reps |
rest: 0s
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Dumbbell Walking Lunge
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2x8 reps |
rest: 90s
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Machine Calf Raise
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3x15 reps |
rest: 0s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 2s
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Barbell Bench Press
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3x8 reps |
rest: 0s
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Bench Push-Up
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3x10 reps |
rest: 60s
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Machine Bench Press
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3x10 reps |
rest: 0s
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Dumbbell Pullover
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 0s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Dip
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3x6 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x6 reps |
rest: 0s
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Pull-Up
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3x6 reps |
rest: 90s
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T Bar Row
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3x8 reps |
rest: 0s
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Cable Shoulder Extension
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3x12 reps |
rest: 90s
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Cable Seated Row
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3x10 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 0s
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Cable V Bar Pulldown
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 0s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 0s
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Dumbbell Alternating Front Raise
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3x12 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 0s
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Cable Seated Row to Neck
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3x12 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 0s
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Dumbbell Bent-Over Raise
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3x12 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 0s
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EZ Bar Tricep Extension
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3x0 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 0s
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Dumbbell Seated Tricep Press
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x12 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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3x12 reps |
rest: 0s
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Single-Leg Bench Dip
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3x0 reps |
rest: 60s
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