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Two heavy days followed by two hypertrophy days surrounded by cardio/yoga days.
Elliptical Training
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1x0 reps |
rest: 10s
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Barbell Bench Press
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3x5 reps |
rest: 0s
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Dumbbell Bent Over Row
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3x5 reps |
rest: 0s
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Dumbbell Upright Row
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3x5 reps |
rest: 90s
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Barbell Standing Military Press
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3x5 reps |
rest: 0s
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Cable Rope Overhead Triceps Extension
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3x5 reps |
rest: 0s
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Cable Reverse Curl
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3x5 reps |
rest: 90s
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Barbell Incline Bench Press
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3x5 reps |
rest: 0s
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Dumbbell Incline Hammer Curls
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3x5 reps |
rest: 60s
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Cable Seated Row
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3x5 reps |
rest: 0s
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Triceps Pushdown V Bar
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3x5 reps |
rest: 60s
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Crunches
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2x5 reps |
rest: 0s
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Air Bike
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2x5 reps |
rest: 0s
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Reverse Crunch
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2x5 reps |
rest: 0s
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Oblique Crunches
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2x5 reps |
rest: 0s
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Barbell Deadlift
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4x5 reps |
rest: 0s
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Dumbbell Lunges
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4x5 reps |
rest: 90s
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Barbell Squat
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4x5 reps |
rest: 0s
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Barbell Shrug
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4x5 reps |
rest: 90s
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Lying Machine Squat
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3x5 reps |
rest: 45s
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Leg Press
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3x5 reps |
rest: 0s
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Calf Press On Leg Press
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3x5 reps |
rest: 90s
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Ab Crunch Machine
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4x15 reps |
rest: 60s
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Elliptical Training
|
1x0 reps |
rest: 30s
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Yoga
|
1x0 reps |
rest: 30s
|
Elliptical Training
|
1x0 reps |
rest: 10s
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Dumbbell Bench Press
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2x10 reps |
rest: 0s
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Dumbbell One Arm Row
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2x10 reps |
rest: 0s
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Dumbbell Front Raise
|
2x10 reps |
rest: 45s
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Dumbbell Bench Press
|
2x10 reps |
rest: 10s
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Dumbbell One Arm Row
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2x10 reps |
rest: 10s
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Dumbbell Front Raise
|
2x10 reps |
rest: 10s
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Leverage Shoulder Press
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2x10 reps |
rest: 0s
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Leverage Incline Chest Press
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2x10 reps |
rest: 45s
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Leverage Shoulder Press
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2x10 reps |
rest: 10s
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Leverage Incline Chest Press
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2x10 reps |
rest: 10s
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T Bar Lying Row
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3x10 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 0s
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Hyperextensions - Back Extensions
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3x20 reps |
rest: 45s
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Preacher Curl Machine
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3x10 reps |
rest: 0s
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Cable Reverse Grip Triceps Pushdown
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3x10 reps |
rest: 0s
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Cable Rope Overhead Triceps Extension
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3x10 reps |
rest: 45s
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Hanging Leg Raise
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2x10 reps |
rest: 0s
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Twisting Hanging Knee Raise
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2x10 reps |
rest: 0s
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Flat Bench Lying Leg Raise
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2x10 reps |
rest: 0s
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Sit Up
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2x10 reps |
rest: 0s
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Dumbbell Stiff Leg Deadlift
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2x10 reps |
rest: 0s
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Dumbbell Squat
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2x10 reps |
rest: 45s
|
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Dumbbell Stiff Leg Deadlift
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2x10 reps |
rest: 10s
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Dumbbell Squat
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2x10 reps |
rest: 10s
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Hack Squat
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4x10 reps |
rest: 45s
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Lying Leg Curls
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2x10 reps |
rest: 0s
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Leg Extensions
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2x10 reps |
rest: 45s
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Lying Leg Curls
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2x10 reps |
rest: 10s
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Leg Extensions
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2x10 reps |
rest: 10s
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Cable Judo Flip
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4x10 reps |
rest: 45s
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Elliptical Training
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1x0 reps |
rest: 30s
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Yoga
|
1x0 reps |
rest: 30s
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