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This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Dumbbell Decline Bench Press
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5x5 reps |
rest: 30s
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Neck Press
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5x5 reps |
rest: 30s
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Palms In Incline Dumbbell Bench Press
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5x5 reps |
rest: 30s
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Dip Machine
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5x5 reps |
rest: 30s
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Drag Curl
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5x5 reps |
rest: 30s
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Preacher Curl
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5x5 reps |
rest: 30s
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Incline Bench Dumbbell Curl
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5x5 reps |
rest: 30s
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Dumbbell Zottman Curl
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5x5 reps |
rest: 30s
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Barbell Behind The Back Wrist Curl
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5x5 reps |
rest: 30s
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Dumbbell Decline Bench Press
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8x8 reps |
rest: 30s
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Neck Press
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8x8 reps |
rest: 30s
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Palms In Incline Dumbbell Bench Press
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8x8 reps |
rest: 30s
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Dip Machine
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8x8 reps |
rest: 30s
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Drag Curl
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8x8 reps |
rest: 30s
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Preacher Curl
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8x8 reps |
rest: 30s
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Incline Bench Dumbbell Curl
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5x5 reps |
rest: 30s
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Dumbbell Zottman Curl
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8x8 reps |
rest: 30s
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Barbell Behind The Back Wrist Curl
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5x5 reps |
rest: 30s
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Dumbbell Lateral Raise
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5x5 reps |
rest: 30s
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Wide Grip Upright Row
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5x5 reps |
rest: 30s
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Barbell Shoulder Press
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5x5 reps |
rest: 30s
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Reverse Flyes
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5x5 reps |
rest: 30s
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Kneeling Cable Triceps Extension
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5x5 reps |
rest: 30s
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Lying Barbell Reverse Extension
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5x5 reps |
rest: 30s
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Alternate Bent Over Dumbbell Kickback
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5x5 reps |
rest: 30s
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Dumbbell Lateral Raise
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8x8 reps |
rest: 30s
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Wide Grip Upright Row
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8x8 reps |
rest: 30s
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Barbell Shoulder Press
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8x8 reps |
rest: 30s
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Reverse Flyes
|
8x8 reps |
rest: 30s
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Kneeling Cable Triceps Extension
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8x8 reps |
rest: 30s
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Lying Barbell Reverse Extension
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8x8 reps |
rest: 30s
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Alternate Bent Over Dumbbell Kickback
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8x8 reps |
rest: 30s
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Chin Up
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5x5 reps |
rest: 30s
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Incline Bench Two Arm Dumbbell Row
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5x5 reps |
rest: 30s
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Low Pulley Row To Neck
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5x5 reps |
rest: 30s
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Medium Grip Lat Pulldown
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5x5 reps |
rest: 30s
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Double Crunch
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5x5 reps |
rest: 15s
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Weighted Crunches
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5x5 reps |
rest: 15s
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Lying Bent Knee Leg Raises
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5x5 reps |
rest: 15s
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Chin Up
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8x8 reps |
rest: 30s
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Incline Bench Two Arm Dumbbell Row
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8x8 reps |
rest: 30s
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Medium Grip Lat Pulldown
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8x8 reps |
rest: 30s
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Double Crunch
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8x8 reps |
rest: 15s
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Weighted Crunches
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8x8 reps |
rest: 15s
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Lying Bent Knee Leg Raises
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8x8 reps |
rest: 15s
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Barbell Front Squat
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5x5 reps |
rest: 30s
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Hack Squat
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5x5 reps |
rest: 30s
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Sissy Squat
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5x5 reps |
rest: 30s
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Leg Extensions
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5x5 reps |
rest: 30s
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One Legged Diagonal Kick Hamstring Curl on Exercise Ball
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5x5 reps |
rest: 30s
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Lying Leg Curls
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5x5 reps |
rest: 30s
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Rocking Standing Calf Raise
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5x20 reps |
rest: 30s
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Seated Calf Raise
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5x20 reps |
rest: 30s
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Barbell Front Squat
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8x8 reps |
rest: 30s
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Hack Squat
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8x8 reps |
rest: 30s
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Sissy Squat
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8x8 reps |
rest: 30s
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Leg Extensions
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8x8 reps |
rest: 30s
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One Legged Diagonal Kick Hamstring Curl on Exercise Ball
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8x8 reps |
rest: 30s
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Lying Leg Curls
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8x8 reps |
rest: 30s
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Rocking Standing Calf Raise
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8x20 reps |
rest: 30s
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Seated Calf Raise
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8x20 reps |
rest: 30s
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Barbell Bench Press
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8x1 reps |
rest: 30s
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Barbell Squat
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8x1 reps |
rest: 30s
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Barbell Shoulder Press
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8x1 reps |
rest: 30s
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Barbell Curl
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8x1 reps |
rest: 30s
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Barbell Lying Triceps Extension
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8x1 reps |
rest: 30s
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Barbell Deadlift
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8x1 reps |
rest: 30s
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