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Focused 3 day muscle building with cardio backup. Routines for the gym and at home.
Smith Machine Shrug
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3x8 reps |
rest: 15s
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Cable One Arm Lat Pulldown
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3x8 reps |
rest: 20s
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Machine Shoulder Press
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3x8 reps |
rest: 30s
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Machine Incline Chest Press
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3x8 reps |
rest: 20s
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Seated Machine Row
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3x8 reps |
rest: 20s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 30s
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Dumbbell Standing One Arm Triceps Extension
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6x8 reps |
rest: 30s
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Dumbbell Seated Palms-Down Wrist Curl
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2x8 reps |
rest: 15s
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Dumbbell Seated Palms Up Wrist Curl
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2x8 reps |
rest: 15s
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Rowing
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1x0 reps |
rest: 15s
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Close Hand Pushup
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3x8 reps |
rest: 15s
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Wide Hand Pushup
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3x8 reps |
rest: 15s
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Bench Dip
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3x8 reps |
rest: 15s
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Deep Push Up
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3x8 reps |
rest: 15s
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Push Up with Feet Elevated
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3x8 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 20s
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Plank
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3x8 reps |
rest: 15s
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Leg Raise
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3x8 reps |
rest: 15s
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Superman
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3x8 reps |
rest: 15s
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Hip Thrusts
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4x8 reps |
rest: 15s
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Side Bridge
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4x8 reps |
rest: 15s
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Leg Pull In
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3x8 reps |
rest: 15s
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Crunches
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3x8 reps |
rest: 15s
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Weight Plate Russian Twist
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3x8 reps |
rest: 15s
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Bodyweight Standing Calf Raise
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3x8 reps |
rest: 15s
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Bodyweight Wall Squat
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3x8 reps |
rest: 15s
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Bodyweight Lunge
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3x8 reps |
rest: 15s
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Mountain Climbers
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3x8 reps |
rest: 15s
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Front Leg Raises
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3x8 reps |
rest: 15s
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Standing Toe Touches
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3x8 reps |
rest: 15s
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Bodyweight Step Up
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3x8 reps |
rest: 15s
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Hyperextensions - Back Extensions
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3x8 reps |
rest: 30s
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Weight Plate Decline Crunch
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3x8 reps |
rest: 20s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 20s
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Decline Bench Leg Raise
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3x8 reps |
rest: 20s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 20s
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Rowing
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1x0 reps |
rest: 12s
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Treadmill Running
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1x0 reps |
rest: 15s
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Single Leg Curl
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6x8 reps |
rest: 20s
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Leg Extension with One Leg
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6x8 reps |
rest: 10s
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Donkey Calf Raises
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3x8 reps |
rest: 15s
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Leg Press
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3x8 reps |
rest: 15s
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Dumbbell Walking Lunges
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3x8 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 15s
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Weight Sled
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3x8 reps |
rest: 15s
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