Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
V2.3; Modified a few bugs in number of reps
V2.2; Modified a few bugs in number of reps
V2.1: Modified as the exercises were of incorrect order on my mobile device
Very slight tweaking of the excellent "Bigger Leaner Stronger 3 day Split" Jefit Routine by originally put up here by twoolet
Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday.
Cardio to be done 2-3 times a week or more depending on personal goals.
The link to his book if you want more information.
http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Barbell Deadlift
|
1x8 reps |
rest: 30s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 30s
|
||
Barbell Deadlift
|
1x8 reps |
rest: 30s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 30s
|
||
Barbell Deadlift
|
1x8 reps |
rest: 30s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 30s
|
||
Barbell Bent Over Row
|
1x8 reps |
rest: 30s
|
||
Cable Crunch
|
1x12 reps |
rest: 30s
|
||
Barbell Bent Over Row
|
1x8 reps |
rest: 30s
|
||
Cable Crunch
|
1x12 reps |
rest: 30s
|
||
Barbell Bent Over Row
|
1x8 reps |
rest: 30s
|
||
Cable Crunch
|
1x12 reps |
rest: 30s
|
||
Pull Ups
|
3x6 reps |
rest: 60s
|
||
Barbell Curl
|
1x6 reps |
rest: 30s
|
||
Air Bike
|
1x20 reps |
rest: 30s
|
||
Barbell Curl
|
1x8 reps |
rest: 30s
|
||
Air Bike
|
1x20 reps |
rest: 30s
|
||
Barbell Curl
|
1x8 reps |
rest: 30s
|
||
Air Bike
|
1x20 reps |
rest: 30s
|
||
Ab Crunch Machine
|
3x12 reps |
rest: 60s
|
Barbell Incline Bench Press
|
1x8 reps |
rest: 60s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
1x8 reps |
rest: 60s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
1x8 reps |
rest: 60s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 60s
|
||
Barbell Bench Press
|
1x8 reps |
rest: 60s
|
||
Cable Crunch
|
1x12 reps |
rest: 60s
|
||
Barbell Bench Press
|
1x8 reps |
rest: 60s
|
||
Cable Crunch
|
1x12 reps |
rest: 60s
|
||
Barbell Bench Press
|
1x8 reps |
rest: 60s
|
||
Cable Crunch
|
1x12 reps |
rest: 60s
|
||
Dip
|
1x10 reps |
rest: 60s
|
||
Air Bike
|
1x20 reps |
rest: 60s
|
||
Dip
|
1x10 reps |
rest: 60s
|
||
Air Bike
|
1x20 reps |
rest: 60s
|
||
Dip
|
1x10 reps |
rest: 60s
|
||
Air Bike
|
1x20 reps |
rest: 60s
|
||
Dumbbell Seated Triceps Press
|
3x8 reps |
rest: 60s
|
||
Standing Calf Raises
|
1x20 reps |
rest: 60s
|
||
Ab Crunch Machine
|
1x12 reps |
rest: 60s
|
||
Standing Calf Raises
|
1x20 reps |
rest: 60s
|
||
Ab Crunch Machine
|
1x12 reps |
rest: 60s
|
||
Standing Calf Raises
|
1x20 reps |
rest: 60s
|
||
Ab Crunch Machine
|
1x12 reps |
rest: 60s
|
Barbell Squat
|
1x8 reps |
rest: 10s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 10s
|
||
Barbell Squat
|
1x8 reps |
rest: 10s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 10s
|
||
Barbell Squat
|
1x8 reps |
rest: 10s
|
||
Knee Hip Raise On Parallel Bars
|
1x12 reps |
rest: 10s
|
||
Barbell Romanian Deadlift
|
1x8 reps |
rest: 10s
|
||
Cable Crunch
|
1x12 reps |
rest: 10s
|
||
Barbell Romanian Deadlift
|
1x8 reps |
rest: 10s
|
||
Cable Crunch
|
1x12 reps |
rest: 10s
|
||
Barbell Romanian Deadlift
|
1x8 reps |
rest: 10s
|
||
Cable Crunch
|
1x12 reps |
rest: 10s
|
||
Barbell Standing Military Press
|
1x8 reps |
rest: 60s
|
||
Air Bike
|
1x20 reps |
rest: 0s
|
||
Barbell Standing Military Press
|
1x8 reps |
rest: 60s
|
||
Air Bike
|
1x20 reps |
rest: 60s
|
||
Barbell Standing Military Press
|
1x8 reps |
rest: 60s
|
||
Air Bike
|
1x20 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
1x8 reps |
rest: 10s
|
||
Dumbbell Front Raise
|
1x8 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
1x8 reps |
rest: 10s
|
||
Dumbbell Front Raise
|
1x8 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
1x8 reps |
rest: 10s
|
||
Dumbbell Front Raise
|
1x8 reps |
rest: 30s
|
||
Leg Press
|
1x8 reps |
rest: 30s
|
||
Ab Crunch Machine
|
1x8 reps |
rest: 60s
|
||
Leg Press
|
1x8 reps |
rest: 60s
|
||
Ab Crunch Machine
|
1x8 reps |
rest: 60s
|
||
Leg Press
|
1x8 reps |
rest: 60s
|
||
Ab Crunch Machine
|
1x8 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x8 reps |
rest: 90s
|