Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
At this point in the program the body is increasing in strength and size. It will take more stress to continue to progress in results and this is the reason we want to workout the major muscles twice a week in different combinations. Switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12 week program.
Pull Ups
|
4x20 reps |
rest: 30s
|
||
Barbell Incline Bench Press
|
4x15,12,10,8 reps |
rest: 30s
|
||
Seated Machine Row
|
4x12,10,8,8 reps |
rest: 30s
|
||
Dumbbell Bench Press
|
4x12,10,8,8 reps |
rest: 30s
|
||
Dumbbell Bent Arm Pullover
|
4x10 reps |
rest: 30s
|
||
Landmine Press
|
4x10 reps |
rest: 30s
|
||
Dumbbell One Arm Row
|
4x12,10,8,8 reps |
rest: 30s
|
||
Weighted Tricep Dips
|
4x12,10,8,8 reps |
rest: 30s
|
Barbell Squat
|
5x20,12,10,8,4 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
4x12,10,8,8 reps |
rest: 60s
|
||
Dumbbell Lunges
|
4x10 reps |
rest: 60s
|
||
Hack Squat
|
4x12,10,8,8 reps |
rest: 30s
|
||
Lying Leg Curls
|
3x12 reps |
rest: 30s
|
||
Leg Extensions
|
3x12 reps |
rest: 30s
|
||
Seated Calf Raise
|
5x20,12,10,8,8 reps |
rest: 30s
|
Barbell Standing Military Press
|
5x15,12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x12,10,8,8 reps |
rest: 30s
|
||
Barbell upright row wide grip
|
4x12,10,8,8 reps |
rest: 60s
|
||
Dumbbell Bent Over Reverse Fly
|
4x10 reps |
rest: 30s
|
||
Reverse upright row
|
4x10 reps |
rest: 30s
|
||
Dumbbell Front Raise
|
4x10 reps |
rest: 30s
|
||
Barbell Shrug
|
5x15,12,10,8,8 reps |
rest: 30s
|
Barbell Deadlift
|
5x12,10,8,6,2 reps |
rest: 60s
|
||
Cable Seated Row
|
4x12,10,8,8 reps |
rest: 30s
|
||
Cable Straight Arm Push Down
|
4x10 reps |
rest: 30s
|
||
Cable Underhand Pull Down
|
4x10 reps |
rest: 30s
|
||
Barbell Curl
|
4x12,10,8,6 reps |
rest: 30s
|
||
Dumbbell Alternate Hammer Curl
|
3x10 reps |
rest: 30s
|
||
Dumbbell One Arm Preacher Curl
|
4x10 reps |
rest: 30s
|
Dumbell incline fly to close press
|
4x10 reps |
rest: 60s
|
||
Barbell Bench Press
|
4x12,10,8,8 reps |
rest: 60s
|
||
underhand cable fly
|
4x12 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
4x12,10,8,8 reps |
rest: 60s
|
||
EZ Bar Triceps Extension
|
4x12,10,8,6 reps |
rest: 30s
|
||
Cable Triceps Pushdown
|
3x10 reps |
rest: 30s
|
||
Bench Dip
|
3x10 reps |
rest: 30s
|
Leg Press
|
5x20,12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Step Ups
|
4x10 reps |
rest: 30s
|
||
Dumbbell Stiff Leg Deadlift
|
4x10 reps |
rest: 60s
|
||
single leg extensions
|
3x12 reps |
rest: 30s
|
||
Lying Leg Curls
|
3x12 reps |
rest: 30s
|
||
Barbell Standing Calf Raise
|
5x15,12,10,8,8 reps |
rest: 60s
|