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The goal of this routine is to gain the maximum amount of muscle possible. Repeat Days 1 through 3 in order for 6 weeks then reverse order (Day 3, Day 2 then Day 1) for additional 4 weeks.
Dumbbell Reverse Flyes
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1x8 reps |
rest: 0s
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Wide Grip Lat Pulldown
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1x8 reps |
rest: 60s
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Dumbbell Reverse Flyes
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4x8 reps |
rest: 0s
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Wide Grip Lat Pulldown
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4x8 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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1x8 reps |
rest: 0s
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Cable One Arm Tricep Pushdown
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1x8 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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3x8 reps |
rest: 0s
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Cable One Arm Tricep Pushdown
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3x8 reps |
rest: 60s
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Dumbbell One Arm Row
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4x8 reps |
rest: 60s
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Dumbbell Decline Press
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1x8 reps |
rest: 0s
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Dumbbell Decline One Arm Fly
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1x8 reps |
rest: 60s
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Dumbbell Decline Press
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3x8 reps |
rest: 0s
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Dumbbell Decline One Arm Fly
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3x8 reps |
rest: 60s
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Leg Press
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1x8 reps |
rest: 0s
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Leg Extensions
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1x8 reps |
rest: 60s
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Leg Press
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3x8 reps |
rest: 0s
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Leg Extensions
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curls
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1x8 reps |
rest: 0s
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Dumbbell High Curl
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1x8 reps |
rest: 45s
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Dumbbell Hammer Curls
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3x8 reps |
rest: 0s
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Dumbbell High Curl
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3x8 reps |
rest: 45s
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Bodyweight Standing Calf Raise
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3x8 reps |
rest: 90s
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