Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a routine designed to help you build/gain clean and lean muscle through high volume training.
The length of performing this routine will last around 1 - 3 months depending on if you follow through with the amount of days you should do as well as keeping up with intensity and your diet.
In this routine you will be training 6 days a week, using major muscle building exercises to stimulate growth and high reps to help burn calories for a defined/cut look.
On Mondays and Thursdays you will be targeting the leg muscle and performing such exercises like the barbell squat, barbell deadlift to strengthen the thighs and calf workouts to increase size.
For Tuesdays the main focus will be strengthening the shoulders.
Wednesdays will be used to work the chest and back as well as Saturdays.
Fridays are designated to work the arms, biceps and triceps, through various push, pull and isolation exercises.
Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire.
***************** Notes *********************
Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.
If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.
Barbell Close Grip Bench Press
|
4x8 reps |
rest: 35s
|
||
EZ Bar Triceps Extension
|
4x8 reps |
rest: 35s
|
||
Dumbbell Standing Triceps Extension
|
4x8 reps |
rest: 35s
|
||
Bench Dip
|
4x8 reps |
rest: 35s
|
||
Dumbbell Tricep Kickback
|
4x8 reps |
rest: 35s
|
||
Cable Rope Triceps Pushdown
|
4x8 reps |
rest: 35s
|
||
Indoor Cycling
|
1x0 reps |
rest: 20s
|
||
Dip
|
4x8 reps |
rest: 35s
|
Barbell Step Ups
|
4x12 reps |
rest: 35s
|
||
Dumbbell Squat
|
4x12 reps |
rest: 35s
|
||
Dumbbell Lunges
|
4x12 reps |
rest: 35s
|
||
Standing Adductor
|
4x12 reps |
rest: 35s
|
||
Leg Press
|
4x12 reps |
rest: 35s
|
||
Calf Press On Leg Press
|
4x10 reps |
rest: 40s
|
||
Plank on Exercise Ball
|
3x12 reps |
rest: 35s
|
||
Exercise Ball Pull In
|
3x12 reps |
rest: 35s
|
||
Treadmill Running
|
1x0 reps |
rest: 40s
|
Dumbbell Bench Press
|
4x12 reps |
rest: 35s
|
||
Barbell Bent Over Row
|
4x12 reps |
rest: 35s
|
||
lateral peso
|
4x12 reps |
rest: 35s
|
||
Leverage Incline Chest Press
|
4x10 reps |
rest: 40s
|
||
mid row
|
4x12 reps |
rest: 35s
|
||
Wide Grip Lat Pulldown
|
3x10 reps |
rest: 40s
|
||
Straight Arm Dumbbell Pullover
|
4x12 reps |
rest: 35s
|
||
Cable Seated Row
|
4x10 reps |
rest: 35s
|
||
Seated Flat Bench Leg Pull In
|
4x12 reps |
rest: 35s
|
||
Dragon Flag
|
4x12 reps |
rest: 35s
|
Indoor Cycling
|
1x0 reps |
rest: 40s
|
Dumbbell Alternate Bicep Curl
|
3x10 reps |
rest: 35s
|
||
Barbell Drag Curl
|
3x10 reps |
rest: 35s
|
||
Barbell Standing Military Press
|
3x10 reps |
rest: 35s
|
||
Dumbbell Bent Over Delt Raise
|
4x10 reps |
rest: 35s
|
||
Barbell Body Row
|
3x10 reps |
rest: 35s
|
||
Cable Rope Hammer Curls
|
4x10 reps |
rest: 35s
|
||
EZ Bar Close Grip Curl
|
3x10 reps |
rest: 40s
|
||
Dumbbell Shoulder Press
|
4x10 reps |
rest: 40s
|
||
Barbell Close Grip Standing Curl
|
3x10 reps |
rest: 40s
|
||
Elliptical Training
|
1x0 reps |
rest: 20s
|
Dumbbell Jumping Squat
|
4x10 reps |
rest: 40s
|
||
Dumbbell Stiff Leg Deadlift
|
4x8 reps |
rest: 40s
|
||
Kettlebell Front Squats
|
4x8 reps |
rest: 40s
|
||
Weighted Exercise Ball Wall Squat
|
4x8 reps |
rest: 40s
|
||
Leg Extensions
|
4x8 reps |
rest: 40s
|
||
Calf Press On Leg Press
|
4x8 reps |
rest: 40s
|
||
Single Leg Glute Bridge
|
3x8 reps |
rest: 40s
|
||
Exercise Ball One Legged Diagonal Kick Hamstring Curl
|
4x8 reps |
rest: 40s
|
||
Barbell Squat
|
4x10 reps |
rest: 40s
|