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This workout is designed to keep you at the gym 7 days a week. During this time at the gym, you will be working all muscle groups vigorously while maintaining a solid cardio schedule.
Stationary Bike
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0x0 reps |
rest: 15s
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Leverage Incline Chest Press
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3x10 reps |
rest: 60s
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Leverage Decline Chest Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Machine Lat Pulldown
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3x10 reps |
rest: 60s
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Machine Back Extension
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Stationary Bike
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0x0 reps |
rest: 15s
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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Cable Deadlift
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3x10 reps |
rest: 90s
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Calf Press On Leg Press
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3x10 reps |
rest: 90s
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Machine Leg Press
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3x10 reps |
rest: 90s
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Machine Seated Leg Curl
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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Machine Back Extension
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3x10 reps |
rest: 90s
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Machine Ab Crunch
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3x10 reps |
rest: 90s
|
Stationary Bike
|
0x0 reps |
rest: 15s
|
||
3x10 reps |
rest: 60s
|
|||
Dumbbell One-Arm Tricep Kickback
|
3x10 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x10 reps |
rest: 60s
|
||
3x10 reps |
rest: 60s
|
|||
Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
||
Machine Fly
|
3x10 reps |
rest: 60s
|
||
Leverage Incline Chest Press
|
3x10 reps |
rest: 60s
|
||
Leverage Decline Chest Press
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3x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Machine Lat Pulldown
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3x10 reps |
rest: 60s
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Machine Back Extension
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Stationary Bike
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0x0 reps |
rest: 15s
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||
3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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Cable Deadlift
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3x10 reps |
rest: 90s
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Calf Press On Leg Press
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3x10 reps |
rest: 90s
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Machine Leg Press
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3x10 reps |
rest: 90s
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Machine Seated Leg Curl
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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Machine Back Extension
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3x10 reps |
rest: 90s
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Machine Ab Crunch
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3x10 reps |
rest: 90s
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