Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week.
How to workout:
- Chest+Triceps=A
- Back+Biceps=B
- Legs+Shoulders=C
Week 1:
Day 1 -> A
Day 2 -> B
Day 3 -> C
Day 4 -> A
Week 2:
Day 1 -> B
Day 2 -> C
Day 3 -> A
Day 4 -> B
Etc..
Barbell Bench Press
|
4x8 reps |
rest: 0s
|
||
Machine Fly
|
4x10 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x10 reps |
rest: 0s
|
||
Push-Up
|
3x12 reps |
rest: 0s
|
||
Weighted Tricep Dip
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Tricep Extension
|
3x8 reps |
rest: 0s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
4x8 reps |
rest: 0s
|
||
Cable Seated Row
|
4x10 reps |
rest: 60s
|
||
Barbell Rear Delt Row
|
3x10 reps |
rest: 0s
|
||
Pull-Up
|
3x12 reps |
rest: 0s
|
||
Cable Standing Curl
|
3x12 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 0s
|
||
Dumbbell Alternating Bicep Curl
|
3x10 reps |
rest: 60s
|
Barbell Squat
|
4x8 reps |
rest: 0s
|
||
Bodyweight Wall Squat
|
4x10 reps |
rest: 60s
|
||
Machine Leg Press
|
3x10 reps |
rest: 0s
|
||
Machine Leg Extension
|
3x12 reps |
rest: 0s
|
||
Machine Leg Curl (Prone)
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 60s
|
||
Barbell Military Press
|
3x10 reps |
rest: 0s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|