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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).
Barbell Incline Bench Press
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5x10 reps |
rest: 30s
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Barbell Bench Press
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6x20 reps |
rest: 30s
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Machine Fly
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5x16 reps |
rest: 30s
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Cable Cross-Over
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5x16 reps |
rest: 30s
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Cable Lower Chest Raise
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5x12 reps |
rest: 30s
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Machine Deltoid Raise
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3x8 reps |
rest: 30s
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Leverage Chest Press
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3x8 reps |
rest: 30s
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Barbell Decline Bench Press
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5x8 reps |
rest: 30s
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Barbell Curl
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5x20 reps |
rest: 30s
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Dumbbell Alternating Seated Curl
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5x20 reps |
rest: 30s
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Preacher Curl Machine
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5x20 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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5x20 reps |
rest: 30s
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Cable Shoulder Extension
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5x20 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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4x20 reps |
rest: 30s
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Machine Deltoid Raise
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3x8 reps |
rest: 30s
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Machine Tricep Extension
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4x8 reps |
rest: 30s
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Machine Seated Row
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4x8 reps |
rest: 30s
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4x10 reps |
rest: 30s
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Barbell Bench Press
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4x8 reps |
rest: 30s
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Machine Seated Row
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4x8 reps |
rest: 30s
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Machine Deltoid Raise
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3x8 reps |
rest: 30s
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Machine Fly
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4x8 reps |
rest: 30s
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Machine Reverse Fly
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4x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x20 reps |
rest: 30s
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Machine Lat Pulldown
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5x20 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Barbell Military Press
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5x20 reps |
rest: 30s
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Machine Deltoid Raise
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4x8 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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5x20 reps |
rest: 30s
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Machine Seated Row
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4x8 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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5x14 reps |
rest: 30s
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Dumbbell Front Raise
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4x14 reps |
rest: 30s
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Machine Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell Pullover
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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