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Basic routine designed for cutting weight and bodybuilding beginners who want to gain muscle. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Running
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0x0 reps |
rest: 10s
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Dumbbell Fly
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3x21 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x15 reps |
rest: 60s
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Barbell Tricep Press (Supine)
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3x15 reps |
rest: 60s
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Aerobics
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0x0 reps |
rest: 45s
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Running
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0x0 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 45s
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Cable Seated Row
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3x15 reps |
rest: 45s
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Barbell Curl
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3x21 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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3x15 reps |
rest: 60s
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Aerobics
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0x0 reps |
rest: 45s
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Running
|
0x0 reps |
rest: 10s
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Barbell Shoulder Press
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x15 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Aerobics
|
0x0 reps |
rest: 45s
|