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Push - Pull - Legs - Push - Pull Cutting Cycle/ Two Days Rest.. This is a higher rep work out for getting harder & leaner/Defined..Size is the focus here - you need to work hard on every set but not to total failure, a good training partner is also recommended for motivation & encouragement, consume enough calories to suit your goal stick with routine for 4 weeks have a week off & go again..or go back to my bulking cycle..BAM! enjoy have fun - you will get back what you put in.... grow strong - get MASSIVE..
Barbell Bench Press
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4x12 reps |
rest: 70s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 70s
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Smith Machine Decline Bench Press
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3x12 reps |
rest: 70s
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Dumbbell Pullover
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3x12 reps |
rest: 70s
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Barbell Shoulder Press
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3x12 reps |
rest: 70s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Bench Dip
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3x12 reps |
rest: 70s
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Cable Shoulder Extension
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3x12 reps |
rest: 70s
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Barbell Rack Pull
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4x8 reps |
rest: 75s
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Barbell Bent-Over Row
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3x12 reps |
rest: 70s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 70s
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Pull-Up
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3x10 reps |
rest: 70s
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Cable Rope Hammer Curl
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3x12 reps |
rest: 70s
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Barbell Curl
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3x12 reps |
rest: 75s
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Bench Crunch
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3x20 reps |
rest: 60s
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Leg Raise
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3x20 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 75s
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Machine Leg Press
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3x10 reps |
rest: 75s
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Machine Leg Extension
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3x10 reps |
rest: 75s
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Machine Seated Leg Curl
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3x10 reps |
rest: 75s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Calf Raise
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3x15 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Hanging Knee Raise
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3x20 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 70s
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Barbell Bench Press
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3x15 reps |
rest: 70s
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Dumbbell Pullover
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3x15 reps |
rest: 70s
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Dumbbell Fly
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3x15 reps |
rest: 70s
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Leverage Shoulder Press
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3x15 reps |
rest: 70s
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Dumbbell Bent-Over Reverse Fly
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3x15 reps |
rest: 70s
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Dip
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3x10 reps |
rest: 70s
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Barbell Tricep Extension (Supine)
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3x15 reps |
rest: 70s
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Barbell Rack Pull
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4x10 reps |
rest: 70s
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Machine Seated Row
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3x15 reps |
rest: 70s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 70s
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Pull-Up
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3x15 reps |
rest: 70s
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Cable Rope Hammer Curl
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3x15 reps |
rest: 70s
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EZ Bar Curl
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3x15 reps |
rest: 70s
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Barbell Wrist Curl (Posterior)
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2x20 reps |
rest: 70s
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EZ Bar Curl (Reverse Grip)
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2x20 reps |
rest: 70s
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