Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This workout is based on principles which have been scientifically proven to add the maximum amount of strength and mass within a short timeframe while still balancing gains with practical usage.
Barbell Bench Press
|
4x12 reps |
rest: 90s
|
||
Barbell Incline Bench Press
|
4x12 reps |
rest: 90s
|
||
Cable Shoulder Extension
|
4x12 reps |
rest: 90s
|
||
Dumbbell Fly
|
4x12 reps |
rest: 90s
|
||
Cable Rope Overhead Tricep Extension
|
4x12 reps |
rest: 90s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 90s
|
||
Barbell Tricep Extension (Supine)
|
4x12 reps |
rest: 90s
|
||
Tricep Push-Up
|
4x12 reps |
rest: 90s
|
Machine Assisted Pull-Up
|
4x12 reps |
rest: 90s
|
||
Dumbbell One-Arm Row
|
4x10 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
EZ Bar Curl (Reverse Grip)
|
4x12 reps |
rest: 90s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x12 reps |
rest: 90s
|
||
Cable Seated Row
|
4x10 reps |
rest: 90s
|
||
Cable One-Arm High Curl
|
4x10 reps |
rest: 90s
|
||
Dumbbell Incline Hammer Curl (Prone)
|
4x10 reps |
rest: 90s
|
Machine Leg Extension
|
4x12 reps |
rest: 90s
|
||
Machine Seated Leg Curl
|
4x12 reps |
rest: 90s
|
||
Machine Hip Adduction
|
4x12 reps |
rest: 90s
|
||
Machine Hip Abduction
|
4x12 reps |
rest: 90s
|
||
Machine Leg Press
|
4x12 reps |
rest: 90s
|
||
Barbell Squat
|
4x12 reps |
rest: 120s
|
||
Dumbbell Lunge
|
4x12 reps |
rest: 90s
|
||
Barbell Clean Deadlift
|
4x12 reps |
rest: 90s
|
Dumbbell Seated Shoulder Press
|
4x12 reps |
rest: 90s
|
||
Dumbbell Alternating Front Raise
|
4x12 reps |
rest: 90s
|
||
Dumbbell Alternating Deltoid Raise
|
4x12 reps |
rest: 90s
|
||
Cable Rope Face Pull
|
4x12 reps |
rest: 90s
|
||
Cable Reverse Fly
|
4x12 reps |
rest: 90s
|
||
Cable Upright Row
|
4x12 reps |
rest: 90s
|
||
Barbell Rear Press
|
4x12 reps |
rest: 90s
|
||
Weight Plate Shrug
|
4x10 reps |
rest: 90s
|
Indoor Cycling
|
1x0 reps |
rest: 30s
|
||
Decline Crunch
|
3x20 reps |
rest: 60s
|
||
Decline Bench Weighted Twist
|
4x20 reps |
rest: 60s
|
||
Air Bike
|
3x20 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x20 reps |
rest: 60s
|
||
Seated Leg Tuck
|
4x20 reps |
rest: 90s
|
||
Leg Raise
|
3x20 reps |
rest: 60s
|
||
Plank
|
4x10 reps |
rest: 60s
|