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This meant to be done as a 6 on 1 off. All sets are straight sets. The last set of each exercise is done to muscular failure. If you surpass your guideline reps add 5 pounds next time you do the exercise. If you cannot complete the prescribed number of reps drop your weight by 5 pounds. Keep it simple. Warm up with 10 mins of cardio, and 5 mins of muscle specific pumping, flexing and stretching. Pump (with very light weight) for 20 seconds, flex for 20, and then stretch for 20. Repeat that cycle 5 times for the major muscle group being worked that day. Plateaus should be few and far between provided that you get adequate rest and nutrition.
Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Decline Fly
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3x10 reps |
rest: 60s
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Barbell Lying Triceps Press
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Barbell Close Grip Standing Curl
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3x12 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell One Leg Squat
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3x10 reps |
rest: 60s
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Leg Extensions
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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2x20 reps |
rest: 60s
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Barbell Behind The Head Military Press
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3x8 reps |
rest: 60s
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Dumbbell Bent Over Delt Raise
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3x10 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Crunches
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2x20 reps |
rest: 60s
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Barbell Pullover
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3x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Oblique Crunches
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2x20 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Good Morning
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit Up
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2x20 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Barbell Standing Wide Grip Biceps Curl
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3x12 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Barbell Squat with Narrow Stance
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3x8 reps |
rest: 60s
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Dumbbell Lunges
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3x10 reps |
rest: 60s
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Leg Extensions
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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2x20 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Standing One Arm Triceps Extension
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Crunches
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2x20 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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Dumbbell Straight Arm Pullover
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Oblique Crunches
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2x20 reps |
rest: 60s
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Barbell Sumo Deadlift
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3x8 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit Up
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2x20 reps |
rest: 60s
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Weighted Tricep Dips
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x10 reps |
rest: 60s
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Reverse Barbell Biceps Curl
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3x12 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Barbell Wide Stance Squat
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3x8 reps |
rest: 60s
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Barbell Front Squat
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3x10 reps |
rest: 60s
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Leg Extensions
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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2x20 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x10 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Crunches
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2x20 reps |
rest: 60s
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Cable Rope Lat Pull Down
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3x8 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x10 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Oblique Crunches
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2x20 reps |
rest: 60s
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Barbell Rack Pulls
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3x8 reps |
rest: 60s
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Barbell Snatch Deadlift
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit Up
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2x20 reps |
rest: 60s
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