Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
just ur standard push pull legs routine....1 off day mid week, 3 days on 1 day off, increasing reps, sets and weight gradually has you enter 3 months
Barbell Squat
|
4x10 reps |
rest: 120s
|
||
Dumbbell Seated Shoulder Press
|
4x10 reps |
rest: 120s
|
||
Machine Squat
|
4x10 reps |
rest: 120s
|
||
Machine Seated Calf Raise
|
4x12 reps |
rest: 120s
|
||
Machine Seated Leg Curl
|
4x12 reps |
rest: 120s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 120s
|
||
Cable Wood Chop
|
4x10 reps |
rest: 120s
|
||
Cable Crunch
|
2x15 reps |
rest: 70s
|
||
Walking
|
1x0 reps |
rest: 120s
|
Arm Circles
|
4x10 reps |
rest: 120s
|
||
Dumbbell Lunge
|
4x10 reps |
rest: 120s
|
||
Machine Shoulder Press
|
4x10 reps |
rest: 120s
|
||
Machine Squat
|
4x10 reps |
rest: 120s
|
||
Machine Leg Press
|
4x10 reps |
rest: 120s
|
||
Calf Press On Leg Press
|
4x10 reps |
rest: 120s
|
||
Machine Ab Crunch
|
3x10 reps |
rest: 120s
|
||
Machine Hip Abduction
|
3x10 reps |
rest: 120s
|
||
Machine Hip Adduction
|
3x10 reps |
rest: 120s
|
||
Cable Wood Chop
|
3x10 reps |
rest: 120s
|
Barbell Deadlift
|
4x10 reps |
rest: 120s
|
||
4x12 reps |
rest: 120s
|
|||
Dumbbell Alternating Bicep Curl
|
4x24 reps |
rest: 100s
|
||
Machine Seated Row
|
4x10 reps |
rest: 120s
|
||
4x15 reps |
rest: 90s
|
|||
Cable One-Arm Lat Pulldown
|
3x24 reps |
rest: 120s
|
||
Leverage Machine Shrug
|
4x10 reps |
rest: 120s
|
||
Cable Rope Face Pull
|
3x12 reps |
rest: 120s
|
||
Cable Crunch
|
2x12 reps |
rest: 60s
|
Arm Circles
|
3x10 reps |
rest: 120s
|
||
Chin-Up
|
4x10 reps |
rest: 120s
|
||
Cable One-Arm Lat Pulldown
|
3x10 reps |
rest: 120s
|
||
Preacher Curl Machine
|
4x10 reps |
rest: 120s
|
||
T Bar Row
|
4x10 reps |
rest: 120s
|
||
Barbell Spider Curl
|
4x10 reps |
rest: 120s
|
||
Dumbbell Reverse Fly
|
4x10 reps |
rest: 120s
|
||
Leverage Machine Shrug
|
4x10 reps |
rest: 120s
|
||
Machine Reverse Fly
|
4x10 reps |
rest: 120s
|
Dumbbell Bench Press
|
4x10 reps |
rest: 120s
|
||
EZ Bar Incline Tricep Extension
|
4x10 reps |
rest: 120s
|
||
Smith Machine Incline Bench Press
|
4x10 reps |
rest: 120s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 90s
|
||
Smith Machine Bench Press (Close Grip)
|
3x10 reps |
rest: 120s
|
||
Machine Tricep Extension
|
4x10 reps |
rest: 120s
|
||
Cable Cross-Over
|
4x10 reps |
rest: 75s
|
||
Cable Crunch
|
2x12 reps |
rest: 60s
|
Arm Circles
|
3x10 reps |
rest: 120s
|
||
Smith Machine Bench Press
|
4x10 reps |
rest: 120s
|
||
Machine Dip
|
4x10 reps |
rest: 120s
|
||
Leverage Incline Chest Press
|
4x10 reps |
rest: 120s
|
||
Cable Cross-Over
|
4x10 reps |
rest: 120s
|
||
Machine Deltoid Raise
|
4x10 reps |
rest: 120s
|
||
Cable Tricep Pushdown (V-Bar)
|
4x10 reps |
rest: 120s
|
||
Cable Tricep Pushdown (Rope)
|
4x10 reps |
rest: 120s
|
||
Walking
|
1x0 reps |
rest: 120s
|
Crunch
|
4x10 reps |
rest: 120s
|
||
Kettlebell Push-Up
|
4x10 reps |
rest: 120s
|
||
Superman
|
4x10 reps |
rest: 120s
|
||
Tricep Push-Up
|
4x10 reps |
rest: 120s
|
||
Bodyweight Squat
|
4x10 reps |
rest: 120s
|
||
Single-Leg Calf Raise
|
4x10 reps |
rest: 120s
|