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We're now on to PHASE 4 YEAR 2!!
Tweaking of the excellent "Bigger Leaner Stronger 3 day Split" Jefit Routine by originally put up here by twoolet
Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday.
Cardio to be done 2-3 times a week or more depending on personal goals.
The link to his book if you want more information.
http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Barbell Deadlift
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1x6 reps |
rest: 180s
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Parallel Bar Hip Raise
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1x12 reps |
rest: 30s
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Barbell Deadlift
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1x6 reps |
rest: 180s
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Parallel Bar Hip Raise
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1x12 reps |
rest: 60s
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Barbell Deadlift
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1x6 reps |
rest: 180s
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Parallel Bar Hip Raise
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1x12 reps |
rest: 60s
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Barbell Bent-Over Row
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1x6 reps |
rest: 180s
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Cable Kneeling Crunch
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1x12 reps |
rest: 30s
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Barbell Bent-Over Row
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1x6 reps |
rest: 180s
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Cable Kneeling Crunch
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1x12 reps |
rest: 30s
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Barbell Bent-Over Row
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1x6 reps |
rest: 180s
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Cable Kneeling Crunch
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1x12 reps |
rest: 30s
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Pull-Up
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1x6 reps |
rest: 180s
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Air Bike
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1x20 reps |
rest: 30s
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Pull-Up
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1x6 reps |
rest: 180s
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Air Bike
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1x20 reps |
rest: 30s
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Pull-Up
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1x6 reps |
rest: 180s
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Air Bike
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1x20 reps |
rest: 90s
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EZ Bar Curl
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1x6 reps |
rest: 180s
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Machine Ab Crunch
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1x6 reps |
rest: 90s
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EZ Bar Curl
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1x6 reps |
rest: 180s
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Machine Ab Crunch
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1x6 reps |
rest: 90s
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EZ Bar Curl
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1x6 reps |
rest: 180s
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Machine Ab Crunch
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1x6 reps |
rest: 90s
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Barbell Bench Press
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3x6 reps |
rest: 180s
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Dumbbell Bench Press
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3x6 reps |
rest: 180s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 180s
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Dip
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1x8 reps |
rest: 60s
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Machine Calf Raise
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1x20 reps |
rest: 60s
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Dip
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1x8 reps |
rest: 60s
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Machine Calf Raise
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1x20 reps |
rest: 60s
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Dip
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1x8 reps |
rest: 60s
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Machine Calf Raise
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1x20 reps |
rest: 60s
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Barbell Front Squat
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2x6 reps |
rest: 180s
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Barbell Squat
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2x6 reps |
rest: 180s
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Machine Leg Curl (Prone)
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2x6 reps |
rest: 180s
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Barbell Seated Press
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2x6 reps |
rest: 180s
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Dumbbell Upright Row
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1x8 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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1x8 reps |
rest: 1s
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Cable Rope Face Pull
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1x6 reps |
rest: 1s
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Dumbbell Upright Row
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1x8 reps |
rest: 180s
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Dumbbell Alternating Front Raise
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1x8 reps |
rest: 1s
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Cable Rope Face Pull
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1x6 reps |
rest: 1s
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Dumbbell Upright Row
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1x8 reps |
rest: 180s
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Dumbbell Alternating Front Raise
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1x8 reps |
rest: 1s
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Cable Rope Face Pull
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1x6 reps |
rest: 1s
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