Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Dumbbell Incline Curl
|
4x12 reps • 60s |
rest: 45s
|
||
Dumbbell Concentration Curl
|
4x12 reps • 60s |
rest: 45s
|
||
Dumbbell Alternating Bicep Curl
|
4x12 reps • 60s |
rest: 45s
|
||
Dumbbell One-Arm Tricep Kickback
|
4x12 reps • 60s |
rest: 45s
|
||
Dumbbell Tricep Extension
|
4x12 reps • 60s |
rest: 45s
|
||
Dip
|
4x12 reps • 60s |
rest: 45s
|
Machine Leg Press
|
6x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x12 reps |
rest: 40s
|
||
Machine Leg Curl (Prone)
|
3x12 reps • 60s |
rest: 40s
|
||
Machine Seated Calf Raise
|
5x20 reps • 60s |
rest: 40s
|
Dumbbell Incline Bench Press
|
5x12 reps |
rest: 55s
|
||
Machine Bench Press
|
5x12 reps • 60s |
rest: 55s
|
||
Machine Fly
|
5x12 reps |
rest: 50s
|
||
Push-Up
|
4x12 reps • 60s |
rest: 60s
|
||
Push-Up (Close Hand)
|
4x12 reps • 60s |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
5x20 reps |
rest: 45s
|
||
Cable Seated Row
|
4x12 reps • 60s |
rest: 60s
|
||
Cable V Bar Pulldown
|
5x12 reps • 60s |
rest: 45s
|
||
Machine Reverse T Bar Row
|
5x12 reps • 60s |
rest: 45s
|
||
Dumbbell One-Arm Row
|
4x12 reps • 60s |
rest: 60s
|
Barbell Bench Press
|
6x12 reps • 60s |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
6x12 reps • 60s |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x12 reps • 60s |
rest: 45s
|
||
Dumbbell Alternating Bicep Curl
|
4x12 reps • 60s |
rest: 45s
|
||
Cable Tricep Pushdown (Rope)
|
4x12 reps • 60s |
rest: 60s
|
||
Dumbbell Tricep Extension
|
4x12 reps • 60s |
rest: 45s
|
Machine Shoulder Press
|
4x12 reps • 60s |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 45s
|
||
Cable Lateral Raise
|
4x12 reps • 60s |
rest: 45s
|
||
Cable Rope Face Pull
|
3x12 reps • 60s |
rest: 45s
|