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The goal of this Intense, rotating day routine is to gain the maximum amount of muscle while reducing fat.
Complete Days 1 through 6 then start back at Day 1. Complete 4 full rotations of Days1-6 for a total of 24 exercises.
Suggested Workout Days: Monday, Wednesday and Saturday.
At the conclusion of the program you should feel more confident and look Ripped! Get Grinding!!!
This original workout has been created by G. Davis (geoffwtraveller1) on 01/07/2019.
Machine Single-Leg Press
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1x8 reps |
rest: 0s
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Machine Single-Leg Extension
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1x8 reps |
rest: 90s
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Machine Single-Leg Press
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2x8 reps |
rest: 0s
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Machine Single-Leg Extension
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2x8 reps |
rest: 90s
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Machine Leg Press (Narrow Stance)
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1x8 reps |
rest: 90s
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Machine Leg Extension
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1x20 reps |
rest: 0s
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Machine Seated Leg Curl
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1x8 reps |
rest: 90s
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Machine Leg Press (Narrow Stance)
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2x8 reps |
rest: 90s
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Machine Leg Extension
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2x15 reps |
rest: 0s
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Machine Seated Leg Curl
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2x8 reps |
rest: 90s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 90s
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Dumbbell Calf Raise
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3x0 reps |
rest: 0s
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Kettlebell One-Arm Swing
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2x8 reps |
rest: 90s
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Barbell Seated Calf Raise
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2x8 reps |
rest: 90s
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Kettlebell One-Arm Overhead Squat
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2x8 reps |
rest: 90s
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Dumbbell Forward Lunge with Bicep Curl
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2x8 reps |
rest: 90s
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Dumbbell Lunge Tricep Extension
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2x8 reps |
rest: 90s
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Machine Single-Leg Press
|
1x8 reps |
rest: 0s
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Machine Single-Leg Extension
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1x8 reps |
rest: 90s
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||
Machine Single-Leg Press
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2x8 reps |
rest: 0s
|
||
Machine Single-Leg Extension
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2x8 reps |
rest: 90s
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Machine Leg Press (Narrow Stance)
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1x8 reps |
rest: 90s
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Machine Leg Extension
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1x20 reps |
rest: 0s
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Machine Seated Leg Curl
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1x8 reps |
rest: 90s
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Machine Leg Press (Narrow Stance)
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2x8 reps |
rest: 90s
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Machine Leg Extension
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2x15 reps |
rest: 0s
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Machine Seated Leg Curl
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2x8 reps |
rest: 90s
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||
Kettlebell Goblet Squat
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3x8 reps |
rest: 90s
|
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Dumbbell Calf Raise
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3x0 reps |
rest: 0s
|
||
Kettlebell One-Arm Swing
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4x8 reps |
rest: 90s
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Barbell Seated Calf Raise
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4x8 reps |
rest: 90s
|
||
Kettlebell One-Arm Overhead Squat
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4x8 reps |
rest: 90s
|
||
Dumbbell Forward Lunge with Bicep Curl
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2x8 reps |
rest: 90s
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Dumbbell Lunge Tricep Extension
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2x8 reps |
rest: 90s
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Barbell Seated Calf Raise
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1x12 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl (Stability Ball)
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Bicep Curl on Stability Ball
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3x8 reps |
rest: 60s
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Dumbbell Pullover on Stability Ball
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3x8 reps |
rest: 60s
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Dumbbell Pullover on Stability Ball
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3x10 reps |
rest: 60s
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Dumbbell Press (Stability Ball)
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3x8 reps |
rest: 30s
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Dumbbell Fly (Stability Ball)
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 30s
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Bodyweight Walking Lunge
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3x8 reps |
rest: 60s
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Bodyweight Wall Squat
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3x8 reps |
rest: 30s
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Bodyweight Calf Raise
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3x8 reps |
rest: 30s
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Dumbbell Lateral Raise (Stability Ball)
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Press (Stability Ball)
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3x8 reps |
rest: 60s
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Dumbbell Alternating Row (Stability Ball)
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3x8 reps |
rest: 30s
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Dumbbell Hammer Curl on Stability Ball
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3x10 reps |
rest: 60s
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Machine Single-Leg Press
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3x10 reps |
rest: 60s
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Machine Single-Leg Press
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1x8 reps |
rest: 0s
|
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Machine Single-Leg Extension
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1x8 reps |
rest: 90s
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Machine Single-Leg Press
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2x8 reps |
rest: 0s
|
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Machine Single-Leg Extension
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2x8 reps |
rest: 90s
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Machine Leg Press (Narrow Stance)
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1x8 reps |
rest: 90s
|
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Machine Leg Extension
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1x20 reps |
rest: 0s
|
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Machine Seated Leg Curl
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1x8 reps |
rest: 90s
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Machine Leg Press (Narrow Stance)
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3x8 reps |
rest: 90s
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Machine Leg Extension
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3x15 reps |
rest: 0s
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Machine Seated Leg Curl
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3x8 reps |
rest: 90s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 90s
|
||
Dumbbell Calf Raise
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3x0 reps |
rest: 0s
|
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 90s
|
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Barbell Seated Calf Raise
|
3x8 reps |
rest: 90s
|
||
Kettlebell One-Arm Overhead Squat
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2x8 reps |
rest: 90s
|
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Dumbbell Forward Lunge with Bicep Curl
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2x8 reps |
rest: 90s
|
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Dumbbell Lunge Tricep Extension
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2x8 reps |
rest: 90s
|