Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Pretty though workout with progressive overload and using low to mid rep zone to get stronger and bigger. Training the whole body twice throught the 6 days. This is amazing for getting stronger and bigger.
Barbell Bench Press
|
5x4 reps |
rest: 100s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 75s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 60s
|
||
Barbell Military Press
|
3x8 reps |
rest: 60s
|
||
3x6 reps |
rest: 0s
|
|||
3x6 reps |
rest: 30s
|
|||
Weighted Tricep Dip
|
4x8 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
4x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x8 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
5x8 reps |
rest: 75s
|
||
Machine Seated Row
|
5x8 reps |
rest: 75s
|
||
Barbell Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Raise
|
4x10 reps |
rest: 60s
|
||
Dumbbell Preacher Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 60s
|
||
Plank
|
2x8 reps |
rest: 60s
|
||
Decline Bench Leg Raise
|
4x15 reps |
rest: 60s
|
||
Decline Crunch
|
4x15 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
|
3x10 reps |
rest: 0s
|
Barbell Squat
|
4x5 reps |
rest: 100s
|
||
Barbell Deadlift
|
4x8 reps |
rest: 100s
|
||
Hack Calf Raise
|
3x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
2x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x8 reps |
rest: 15s
|
||
Machine Leg Curl (Prone)
|
4x8 reps |
rest: 60s
|
||
4x15 reps |
rest: 15s
|
|||
4x15 reps |
rest: 60s
|
|||
4x8 reps |
rest: 60s
|
|||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
2x10 reps |
rest: 10s
|
Barbell Bench Press
|
5x4 reps |
rest: 100s
|
||
Machine Fly
|
4x8 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x8 reps |
rest: 75s
|
||
Cable Incline Fly
|
4x8 reps |
rest: 75s
|
||
Cable One-Arm Lateral Raise
|
4x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
5x8 reps |
rest: 60s
|
||
Bench Dip
|
4x12 reps |
rest: 60s
|
||
3x6 reps |
rest: 0s
|
|||
3x6 reps |
rest: 30s
|
Cable Lat Pulldown (Wide Grip)
|
5x8 reps |
rest: 75s
|
||
Barbell Bent-Over Row
|
3x8 reps |
rest: 75s
|
||
Cable Elevated Row
|
4x8 reps |
rest: 75s
|
||
Dumbbell Alternating Hammer Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x8 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x8 reps |
rest: 60s
|
||
Dumbbell Preacher Curl
|
4x10 reps |
rest: 60s
|
||
Plank
|
1x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
4x10 reps |
rest: 60s
|
||
Decline Crunch
|
4x15 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
4x8 reps |
rest: 100s
|
||
Barbell Deadlift
|
4x5 reps |
rest: 100s
|
||
Hack Calf Raise
|
3x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
1x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x8 reps |
rest: 15s
|
||
Machine Leg Curl (Prone)
|
4x8 reps |
rest: 60s
|
||
4x15 reps |
rest: 15s
|
|||
4x15 reps |
rest: 60s
|
|||
Barbell Shrug
|
4x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
2x10 reps |
rest: 10s
|
||
1x0 reps |
rest: 1s
|