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This workout is based on principles which have been scientifically proven to add the maximum amount of strength and mass within a short timeframe while still balancing gains with practical usage.
Barbell Bench Press
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4x12 reps |
rest: 90s
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Barbell Incline Bench Press
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4x12 reps |
rest: 90s
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Cable Triceps Pushdown
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4x12 reps |
rest: 90s
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Dumbbell Fly
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4x12 reps |
rest: 90s
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Cable Rope Overhead Triceps Extension
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4x12 reps |
rest: 90s
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Cable Cross Over
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4x12 reps |
rest: 90s
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Barbell Lying Triceps Extension
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4x12 reps |
rest: 90s
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Close Triceps Pushup
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4x12 reps |
rest: 90s
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Seated Calf Raise
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4x10 reps |
rest: 90s
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Calf Press On Leg Press
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4x10 reps |
rest: 90s
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Machine Assisted Pull Up
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4x12 reps |
rest: 90s
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Dumbbell One Arm Row
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4x10 reps |
rest: 90s
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Alternate Hammer Curl
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4x12 reps |
rest: 60s
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Barbell EZ Bar Reverse Grip Curl
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4x12 reps |
rest: 90s
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Wide-Grip Lat Pulldown
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4x12 reps |
rest: 90s
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Cable Seated Row
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4x10 reps |
rest: 90s
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Cable One Arm High Curl
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4x10 reps |
rest: 90s
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Dumbbell Prone Incline Hammer Curl
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4x10 reps |
rest: 90s
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Leg Extensions
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4x12 reps |
rest: 90s
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Seated Leg Curl
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4x12 reps |
rest: 90s
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Thigh Adductor
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4x12 reps |
rest: 90s
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Thigh Abductor
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4x12 reps |
rest: 90s
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Leg Press
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4x12 reps |
rest: 90s
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Barbell Squat
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4x12 reps |
rest: 120s
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Dumbbell Lunges
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4x12 reps |
rest: 90s
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Barbell Clean Deadlift
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4x12 reps |
rest: 90s
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Dumbbell Shoulder Press
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4x12 reps |
rest: 90s
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Dumbbell Standing Alternate Front Raises
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4x12 reps |
rest: 90s
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Dumbbell Alternate Standing Lateral Raise
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4x12 reps |
rest: 90s
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Cable Rope Face Pull
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4x12 reps |
rest: 90s
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Cable Reverse Fly
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4x12 reps |
rest: 90s
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Cable Up Right Row
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4x12 reps |
rest: 90s
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Barbell Standing Press Behind The Neck
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4x12 reps |
rest: 90s
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Weight Plate Shrugs
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4x10 reps |
rest: 90s
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Seated Calf Raise
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4x10 reps |
rest: 90s
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Calf Press On Leg Press
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4x10 reps |
rest: 90s
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Indoor Cycling
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1x0 reps |
rest: 30s
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Decline Crunch
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3x20 reps |
rest: 60s
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Decline Bench Weighted Twist
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4x20 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Hanging Leg Raise
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3x20 reps |
rest: 60s
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Seated Leg Tucks
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4x20 reps |
rest: 90s
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Leg Raise
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3x20 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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