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I am on semi Low-Carb Diet (<50-100g/day) while doing this. 5-Day Muscle Group Split, 3 days of Ab work (Tues & Thurs), and 1 day of Cardio/Ab Focus.
*Feel free to substitute the Elliptical Training, on the Cardio Day, for the Cardio of your choice.
*Mind-Muscle Connection is KEY, especially for Abs.
Bench Pushups
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2x20 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Machine Incline Chest Press
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3x12 reps |
rest: 60s
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Cable One Arm Crossover
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3x10 reps |
rest: 60s
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DB Touching Bench Press
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3x10 reps |
rest: 60s
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Barbell Wide Reverse Grip Bench Press
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x10 reps |
rest: 20s
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Plate Oblique Twists
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4x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x15 reps |
rest: 20s
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Exercise Ball Hanging Leg Raises
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3x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x12 reps |
rest: 20s
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Weight Plate Decline Crunch
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3x10 reps |
rest: 30s
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Cable Full Range of Motion Straight Crossover
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4x10 reps |
rest: 20s
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Ab Wheel Rollouts
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4x15 reps |
rest: 60s
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Sauna
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1x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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2x20 reps |
rest: 60s
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Dumbbell One Arm Shoulder Press
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3x10 reps |
rest: 20s
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Dumbbell One Arm Side Lateral Raise
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3x12 reps |
rest: 60s
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Machine Deltoid Raise
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4x10 reps |
rest: 60s
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Barbell Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Bent Over Delt Raise
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3x12 reps |
rest: 60s
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Cable One Arm Reverse Fly
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3x15 reps |
rest: 60s
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Barbell Shrug
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3x20 reps |
rest: 60s
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Leg Extensions
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3x15 reps |
rest: 45s
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Seated Leg Curl
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3x15 reps |
rest: 60s
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Hack Squat
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3x10 reps |
rest: 60s
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Standing Calf Raises
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4x25 reps |
rest: 45s
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Weight Plate Decline Crunch
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4x10 reps |
rest: 45s
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Standing DB Overhead Side Bends
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3x10 reps |
rest: 60s
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Exercise Ball Hanging Leg Raises
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3x10 reps |
rest: 60s
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Ab Wheel Rollouts
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4x15 reps |
rest: 45s
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Dumbbell Alternate Hammer Curl
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3x12 reps |
rest: 20s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 60s
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Cable Rope Hammer Curls
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3x15 reps |
rest: 20s
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Cable Rope Triceps Pushdown
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3x15 reps |
rest: 60s
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Dumbbell One Arm Preacher Curl
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3x10 reps |
rest: 20s
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Close Triceps Pushup
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3x20 reps |
rest: 60s
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Cable One Arm High Curl
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4x12 reps |
rest: 20s
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Cable Reverse One Arm Tricep Extension
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4x12 reps |
rest: 60s
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Weight Plate Decline Crunch
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3x10 reps |
rest: 15s
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Plate Oblique Twists
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3x20 reps |
rest: 60s
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Exercise Ball Hanging Leg Raises
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4x10 reps |
rest: 60s
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Circular Hanging Leg Lifts
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3x10 reps |
rest: 60s
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Oblique Crunches
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3x10 reps |
rest: 15s
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Ab Wheel Rollouts
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3x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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