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I was given this routine by a friend, don't know it's origin. I found it worked good for me for bulking.
Barbell Deadlift
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1x15 reps |
rest: 60s
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Barbell Squat
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1x10 reps |
rest: 60s
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Seated Leg Curl
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1x15 reps |
rest: 60s
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Hack Calf Raise
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1x10 reps |
rest: 60s
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Barbell Bench Press
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1x15 reps |
rest: 60s
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Wide Grip Lat Pulldown
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1x15 reps |
rest: 60s
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Cable Elevated Rows
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1x15 reps |
rest: 60s
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Dumbbell Fly
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1x15 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x15 reps |
rest: 60s
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EZ Bar Curl
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1x15 reps |
rest: 60s
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EZ Bar Standing French Press
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1x15 reps |
rest: 60s
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Barbell Deadlift
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1x10 reps |
rest: 60s
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Barbell Squat
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1x10 reps |
rest: 60s
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Seated Leg Curl
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1x10 reps |
rest: 60s
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Hack Calf Raise
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1x10 reps |
rest: 60s
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Barbell Bench Press
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1x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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1x10 reps |
rest: 60s
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Cable Rope Elevated Seated Row
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1x10 reps |
rest: 60s
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Dumbbell Fly
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1x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x10 reps |
rest: 60s
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EZ Bar Curl
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1x10 reps |
rest: 60s
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EZ Bar Standing French Press
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1x10 reps |
rest: 60s
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Barbell Deadlift
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1x5 reps |
rest: 60s
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Barbell Squat
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1x5 reps |
rest: 60s
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Seated Leg Curl
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1x5 reps |
rest: 60s
|
||
Hack Calf Raise
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1x5 reps |
rest: 60s
|
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Barbell Bench Press
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1x5 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
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1x5 reps |
rest: 60s
|
||
Cable Rope Elevated Seated Row
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1x5 reps |
rest: 60s
|
||
Dumbbell Fly
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1x5 reps |
rest: 60s
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||
Dumbbell Shoulder Press
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1x5 reps |
rest: 60s
|
||
EZ Bar Curl
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1x5 reps |
rest: 60s
|
||
EZ Bar Standing French Press
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1x5 reps |
rest: 60s
|