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This is designed and used by Zyzz, and is designed for Bulking and becoming Aesthetic.
Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x8 reps |
rest: 60s
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Rear Pull-Up (Wide Grip)
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Machine Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Tricep Push-Up
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3x10 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Crunch
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3x75 reps |
rest: 60s
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Oblique Crunch
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3x25 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Rear Pull-Up (Wide Grip)
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 60s
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Crunch
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1x75 reps |
rest: 60s
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Air Bike
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1x60 reps |
rest: 60s
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Oblique Crunch
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1x25 reps |
rest: 60s
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Jackknife Sit-Up
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3x8 reps |
rest: 60s
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Swimming
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3x60 reps |
rest: 60s
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