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I've used this routine to add some serious muscle. Use weights that push your limits but not to heavy that your form starts to drop.
Barbell Squat
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5x6 reps |
rest: 90s
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Leg Press
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4x8 reps |
rest: 60s
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Dumbbell Walking Lunges
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3x10 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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4x10 reps |
rest: 60s
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Leg Extensions
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3x12 reps |
rest: 60s
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Lying Leg Curls
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4x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x12,12,20,20 reps |
rest: 60s
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Dumbbell Bench Press
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4x6 reps |
rest: 60s
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Smith Machine Incline Bench Press
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4x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x10 reps |
rest: 0s
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Dumbbell Decline Hammer Press
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3x10 reps |
rest: 60s
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Butterfly
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3x12 reps |
rest: 60s
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Dumbell Incline Pullover
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3x12 reps |
rest: 60s
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EZ Bar Triceps Extension
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3x12 reps |
rest: 0s
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Barbell Close Grip Bench Press
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3x12 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 60s
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Barbell Standing Military Press
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4x6 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell One Arm Side Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Alternate Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Reverse Flyes
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3x12 reps |
rest: 60s
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Smith Machine Upright Row
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4x10 reps |
rest: 0s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Barbell Deadlift
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4x10,8,6,6 reps |
rest: 60s
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Barbell Bent Over Row
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4x8 reps |
rest: 60s
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Machine Row
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 0s
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Cable Straight Arm Push Down
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3x12 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x8 reps |
rest: 60s
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Barbell Close Grip Preacher Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curls
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3x12 reps |
rest: 60s
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