|
Beginner Routine 1:
|
|
Day 1: Push
|
|
- Machine Chest Press: 3 sets, 8 reps
|
|
- Dumbbell Arnold Press: 2 sets, 10 reps
|
|
- Incline Dumbbell Fly: 3 sets, 10 reps
|
|
- Cable Tricep Pushdown: 3 sets, 10 reps
|
|
- Standing Dumbbell Press: 2 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Shotgun Row: 2 sets, 8 reps
|
|
- Bent Over Barbell Row: 3 sets, 8 reps
|
|
- Bent Over Dumbbell Row: 2 sets, 10 reps
|
|
- Chin-Ups: 3 sets, 10 reps
|
|
- Dumbbell Shrugs: 3 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Standing Calf Raise: 3 sets, 8 reps
|
|
- Lunge: 2 sets, 8 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Calf Raise Machine: 2 sets, 8 reps
|
|
- Leg Curl: 2 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Flyes: 2 sets, 8 reps
|
|
- Dumbbell Shoulder Press: 2 sets, 8 reps
|
|
- Dumbbell Arnold Press: 2 sets, 8 reps
|
|
- Incline Dumbbell Fly: 2 sets, 8 reps
|
|
- Dumbbell Front Raise: 2 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- Underhand Lat Pull Down: 3 sets, 10 reps
|
|
- Reverse Grip Barbell Row: 3 sets, 8 reps
|
|
- Seated Cable Row: 2 sets, 8 reps
|
|
- Cable Pullover: 3 sets, 8 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Dumbbell Stiff Legged Deadlift: 2 sets, 10 reps
|
|
- Squat: 2 sets, 10 reps
|
|
- Hyperextension: 2 sets, 10 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Leg Press Calf Raise: 2 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 2:
|
|
Day 1: Push
|
|
- Skullcrusher: 3 sets, 10 reps
|
|
- Incline Dumbbell Fly: 2 sets, 8 reps
|
|
- Overhead Tricep Extension: 2 sets, 8 reps
|
|
- Eccentric Only Dips: 2 sets, 8 reps
|
|
- Machine Chest Press: 2 sets, 8 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Machine Row: 3 sets, 10 reps
|
|
- Bent Over Barbell Row: 3 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 8 reps
|
|
- Inverted Row: 2 sets, 10 reps
|
|
- Seated Cable Row: 3 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Lunge: 2 sets, 10 reps
|
|
- Leg Extension: 2 sets, 8 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Calf Raise Machine: 2 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Cable Tricep Pushdown: 2 sets, 8 reps
|
|
- Standing Dumbbell Press: 2 sets, 8 reps
|
|
- Overhead Tricep Extension: 3 sets, 8 reps
|
|
- Chest Dips: 3 sets, 10 reps
|
|
- Machine Chest Press: 2 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Inverted Row: 3 sets, 10 reps
|
|
- Dumbbell Shrugs: 2 sets, 10 reps
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- Bent Over Barbell Row: 3 sets, 8 reps
|
|
- Cable Face Pull: 3 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Bulgarian Split Squat: 2 sets, 10 reps
|
|
- Squat: 3 sets, 8 reps
|
|
- Bodyweight Glute Bridge: 2 sets, 8 reps
|
|
- Box Step-Up: 3 sets, 10 reps
|
|
- Seated Calf Raise: 2 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 3:
|
|
Day 1: Push
|
|
- Machine Chest Press: 2 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 2 sets, 10 reps
|
|
- Weight Plate Front Raise: 2 sets, 8 reps
|
|
- Shoulder Machine Press: 3 sets, 10 reps
|
|
- Decline Dumbbell Press: 2 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Machine Row: 3 sets, 10 reps
|
|
- Inverted Row: 2 sets, 8 reps
|
|
- Dumbbell Curl: 2 sets, 8 reps
|
|
- Bent Over Dumbbell Row: 2 sets, 8 reps
|
|
- Underhand Lat Pull Down: 3 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Hip Thrust: 2 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 10 reps
|
|
- Leg Curls: 3 sets, 8 reps
|
|
- Sumo Squat: 3 sets, 8 reps
|
|
- Goblet Squat: 2 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Weight Plate Front Raise: 3 sets, 10 reps
|
|
- Incline Bench Press Machine: 3 sets, 8 reps
|
|
- Dumbbell Flyes: 2 sets, 10 reps
|
|
- Dumbbell Front Raise: 3 sets, 10 reps
|
|
- Skullcrusher: 3 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- V-Bar Pull Down: 2 sets, 8 reps
|
|
- Reverse Grip Barbell Row: 2 sets, 8 reps
|
|
- Dumbbell Shrugs: 3 sets, 8 reps
|
|
- Cable Face Pull: 2 sets, 8 reps
|
|
- Inverted Row: 2 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Press Calf Raise: 2 sets, 10 reps
|
|
- Box Step-Up: 3 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 2 sets, 8 reps
|
|
- One Leg Leg Press: 3 sets, 10 reps
|
|
- Squat: 2 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 4:
|
|
Day 1: Push
|
|
- Incline Bench Press Machine: 3 sets, 10 reps
|
|
- Incline Dumbbell Fly: 2 sets, 10 reps
|
|
- Dumbbell Bench Press: 3 sets, 8 reps
|
|
- Pec Deck: 2 sets, 8 reps
|
|
- Lateral Raise: 2 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Inverted Row: 2 sets, 10 reps
|
|
- Dumbbell Shrugs: 2 sets, 8 reps
|
|
- Cable Pullover: 2 sets, 10 reps
|
|
- Machine Row: 3 sets, 10 reps
|
|
- Reverse Grip Barbell Row: 2 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Squat: 2 sets, 8 reps
|
|
- Lunge: 3 sets, 8 reps
|
|
- Leg Press: 2 sets, 8 reps
|
|
- Calf Raise Machine: 3 sets, 10 reps
|
|
- Sumo Squat: 3 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Skullcrusher: 3 sets, 8 reps
|
|
- Lateral Raise: 2 sets, 10 reps
|
|
- Dumbbell Front Raise: 3 sets, 8 reps
|
|
- Overhead Tricep Extension: 3 sets, 8 reps
|
|
- Machine Chest Press: 2 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Wide-Grip Pull-Ups: 2 sets, 10 reps
|
|
- Bent Over Barbell Row: 2 sets, 10 reps
|
|
- Hammer Curl: 3 sets, 10 reps
|
|
- Seated Machine Row: 2 sets, 8 reps
|
|
- Seated Cable Row: 3 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Standing Calf Raise: 3 sets, 10 reps
|
|
- Romanian Deadlift: 3 sets, 10 reps
|
|
- Sumo Squat: 3 sets, 8 reps
|
|
- Hyperextension: 3 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 5:
|
|
Day 1: Push
|
|
- Incline Bench Press Machine: 2 sets, 10 reps
|
|
- Shoulder Machine Press: 3 sets, 8 reps
|
|
- Eccentric Only Dips: 2 sets, 10 reps
|
|
- Dumbbell Front Raise: 2 sets, 8 reps
|
|
- Overhead Tricep Extension: 3 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Lat Pull Down: 2 sets, 10 reps
|
|
- Machine Row: 3 sets, 10 reps
|
|
- V-Bar Pull Down: 3 sets, 8 reps
|
|
- Seated Cable Row: 2 sets, 10 reps
|
|
- T-Bar Row: 2 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 2 sets, 8 reps
|
|
- Hyperextension: 2 sets, 8 reps
|
|
- One Leg Leg Press: 2 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Bench Press: 2 sets, 10 reps
|
|
- Dumbbell Flyes: 2 sets, 8 reps
|
|
- Weight Plate Front Raise: 2 sets, 10 reps
|
|
- Cable Tricep Pushdown: 3 sets, 10 reps
|
|
- Dumbbell Arnold Press: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- T-Bar Row: 2 sets, 10 reps
|
|
- Underhand Lat Pull Down: 2 sets, 10 reps
|
|
- Cable Pullover: 3 sets, 8 reps
|
|
- Dumbbell Curl: 2 sets, 8 reps
|
|
- Reverse Grip Barbell Row: 2 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 8 reps
|
|
- Squat: 2 sets, 8 reps
|
|
- One Leg Leg Press: 3 sets, 8 reps
|
|
- Goblet Squat: 2 sets, 8 reps
|
|
- Leg Curl: 2 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 6:
|
|
Day 1: Push
|
|
- Eccentric Only Dips: 2 sets, 8 reps
|
|
- Cable Tricep Pushdown: 2 sets, 10 reps
|
|
- Incline Bench Press Machine: 3 sets, 8 reps
|
|
- Skullcrusher: 2 sets, 8 reps
|
|
- Machine Chest Press: 2 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Cable Row: 3 sets, 10 reps
|
|
- V-Bar Pull Down: 2 sets, 8 reps
|
|
- Machine Row: 2 sets, 8 reps
|
|
- Wide-Grip Pull-Ups: 2 sets, 8 reps
|
|
- Bent Over Barbell Row: 3 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Squat: 2 sets, 8 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
- Calf Raise Machine: 2 sets, 10 reps
|
|
- Leg Press: 2 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 2 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Incline Bench Press Machine: 2 sets, 8 reps
|
|
- Rope Press Down: 2 sets, 10 reps
|
|
- Dumbbell Front Raise: 2 sets, 8 reps
|
|
- Skullcrusher: 3 sets, 8 reps
|
|
- Lateral Raise: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Underhand Lat Pull Down: 2 sets, 10 reps
|
|
- Dumbbell Curl: 2 sets, 10 reps
|
|
- One Arm Dumbbell Row: 3 sets, 8 reps
|
|
- V-Bar Pull Down: 2 sets, 10 reps
|
|
- Seated Cable Row: 2 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Seated Calf Raise: 3 sets, 8 reps
|
|
- Bodyweight Glute Bridge: 2 sets, 10 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
- Squat: 3 sets, 10 reps
|
|
- Bulgarian Split Squat: 2 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 7:
|
|
Day 1: Push
|
|
- Incline Dumbbell Fly: 2 sets, 8 reps
|
|
- Shoulder Machine Press: 3 sets, 10 reps
|
|
- Dumbbell Front Raise: 2 sets, 8 reps
|
|
- Lateral Raise: 2 sets, 8 reps
|
|
- Incline Bench Press Machine: 3 sets, 8 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Cable Row: 3 sets, 8 reps
|
|
- Seated Machine Row: 2 sets, 8 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 10 reps
|
|
- One Arm Dumbbell Row: 3 sets, 10 reps
|
|
- Hammer Curl: 3 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Squat: 2 sets, 10 reps
|
|
- Leg Curl: 3 sets, 10 reps
|
|
- One Leg Leg Press: 2 sets, 8 reps
|
|
- Romanian Deadlift: 2 sets, 8 reps
|
|
- Goblet Squat: 2 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Standing Dumbbell Press: 3 sets, 10 reps
|
|
- Skullcrusher: 2 sets, 10 reps
|
|
- Rope Press Down: 2 sets, 8 reps
|
|
- Weight Plate Front Raise: 3 sets, 8 reps
|
|
- Eccentric Only Dips: 2 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- Machine Row: 2 sets, 8 reps
|
|
- V-Bar Pull Down: 3 sets, 10 reps
|
|
- Shotgun Row: 3 sets, 8 reps
|
|
- Dumbbell Curl: 2 sets, 10 reps
|
|
- Underhand Lat Pull Down: 2 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Hip Thrust: 2 sets, 8 reps
|
|
- Standing Calf Raise: 3 sets, 8 reps
|
|
- Lunge: 2 sets, 10 reps
|
|
- Hyperextension: 3 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 2 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 8:
|
|
Day 1: Push
|
|
- Incline Bench Press Machine: 3 sets, 10 reps
|
|
- Rope Press Down: 2 sets, 8 reps
|
|
- Pec Deck: 2 sets, 10 reps
|
|
- Dumbbell Arnold Press: 3 sets, 8 reps
|
|
- Decline Dumbbell Press: 2 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Chin-Ups: 3 sets, 8 reps
|
|
- Reverse Grip Barbell Row: 3 sets, 8 reps
|
|
- Bent Over Barbell Row: 3 sets, 8 reps
|
|
- Seated Machine Row: 3 sets, 10 reps
|
|
- Dumbbell Curl: 2 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Romanian Deadlift: 2 sets, 10 reps
|
|
- Hip Thrust: 2 sets, 10 reps
|
|
- Leg Curl: 3 sets, 10 reps
|
|
- Lunge: 2 sets, 10 reps
|
|
- Standing Calf Raise: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Bench Press: 3 sets, 10 reps
|
|
- Cable Tricep Pushdown: 3 sets, 8 reps
|
|
- Chest Dips: 3 sets, 8 reps
|
|
- Decline Dumbbell Press: 2 sets, 8 reps
|
|
- Shoulder Machine Press: 3 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- V-Bar Pull Down: 3 sets, 10 reps
|
|
- Seated Cable Row: 2 sets, 10 reps
|
|
- Dumbbell Shrugs: 2 sets, 10 reps
|
|
- Machine Row: 2 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Standing Calf Raise: 2 sets, 10 reps
|
|
- Goblet Squat: 3 sets, 10 reps
|
|
- Hyperextension: 2 sets, 10 reps
|
|
- Leg Extension: 3 sets, 8 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 9:
|
|
Day 1: Push
|
|
- Overhead Tricep Extension: 2 sets, 10 reps
|
|
- Dumbbell Flyes: 2 sets, 10 reps
|
|
- Skullcrusher: 2 sets, 8 reps
|
|
- Dumbbell Front Raise: 2 sets, 10 reps
|
|
- Dumbbell Bench Press: 2 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Machine Row: 2 sets, 10 reps
|
|
- Dumbbell Curl: 2 sets, 8 reps
|
|
- Reverse Grip Barbell Row: 3 sets, 10 reps
|
|
- Underhand Lat Pull Down: 3 sets, 10 reps
|
|
- Cable Pullover: 3 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Goblet Squat: 2 sets, 10 reps
|
|
- Leg Press: 3 sets, 8 reps
|
|
- Bulgarian Split Squat: 3 sets, 8 reps
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 10 reps
|
|
- Hyperextension: 2 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Shoulder Machine Press: 2 sets, 8 reps
|
|
- Dumbbell Flyes: 3 sets, 10 reps
|
|
- Skullcrusher: 3 sets, 10 reps
|
|
- Incline Bench Press Machine: 2 sets, 10 reps
|
|
- Pec Deck: 2 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- Bent Over Dumbbell Row: 3 sets, 8 reps
|
|
- Underhand Lat Pull Down: 3 sets, 10 reps
|
|
- Seated Cable Row: 2 sets, 8 reps
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- One Arm Dumbbell Row: 2 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Standing Calf Raise: 3 sets, 10 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 10 reps
|
|
- Calf Raise Machine: 3 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 10:
|
|
Day 1: Push
|
|
- Dumbbell Front Raise: 3 sets, 8 reps
|
|
- Dumbbell Arnold Press: 3 sets, 8 reps
|
|
- Shoulder Machine Press: 2 sets, 8 reps
|
|
- Pec Deck: 3 sets, 10 reps
|
|
- Dumbbell Bench Press: 2 sets, 8 reps
|
|
|
|
Day 2: Pull
|
|
- Hammer Curl: 2 sets, 8 reps
|
|
- Lat Pull Down: 2 sets, 8 reps
|
|
- Bent Over Barbell Row: 3 sets, 10 reps
|
|
- Dumbbell Shrugs: 3 sets, 8 reps
|
|
- Seated Machine Row: 2 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Standing Calf Raise: 3 sets, 10 reps
|
|
- Calf Raise Machine: 3 sets, 8 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Seated Calf Raise: 3 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Bench Press: 3 sets, 10 reps
|
|
- Overhead Tricep Extension: 3 sets, 10 reps
|
|
- Dumbbell Arnold Press: 3 sets, 8 reps
|
|
- Dumbbell Front Raise: 3 sets, 10 reps
|
|
- Machine Chest Press: 3 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- Underhand Lat Pull Down: 3 sets, 8 reps
|
|
- Chin-Ups: 3 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 8 reps
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- Shotgun Row: 2 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Calf Raise Machine: 3 sets, 8 reps
|
|
- Bulgarian Split Squat: 3 sets, 10 reps
|
|
- One Leg Leg Press: 2 sets, 8 reps
|
|
- Lunge: 3 sets, 10 reps
|
|
- Hyperextension: 3 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 11:
|
|
Day 1: Push
|
|
- Incline Bench Press Machine: 2 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 2 sets, 8 reps
|
|
- Pec Deck: 2 sets, 8 reps
|
|
- Cable Tricep Pushdown: 3 sets, 8 reps
|
|
- Rope Press Down: 3 sets, 8 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Cable Row: 3 sets, 10 reps
|
|
- Lat Pull Down: 2 sets, 10 reps
|
|
- Underhand Lat Pull Down: 3 sets, 10 reps
|
|
- Bent Over Barbell Row: 3 sets, 10 reps
|
|
- Cable Pullover: 2 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Goblet Squat: 3 sets, 10 reps
|
|
- Sumo Squat: 3 sets, 8 reps
|
|
- Leg Curls: 3 sets, 10 reps
|
|
- Lunge: 3 sets, 8 reps
|
|
- Leg Curl: 2 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Incline Bench Press Machine: 3 sets, 8 reps
|
|
- Lateral Raise: 2 sets, 10 reps
|
|
- Cable Tricep Pushdown: 3 sets, 10 reps
|
|
- Machine Chest Press: 3 sets, 8 reps
|
|
- Chest Dips: 2 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Dumbbell Curl: 3 sets, 8 reps
|
|
- Underhand Lat Pull Down: 3 sets, 10 reps
|
|
- Shotgun Row: 2 sets, 8 reps
|
|
- Chin-Ups: 2 sets, 10 reps
|
|
- Lat Pull Down: 2 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Lunge: 3 sets, 8 reps
|
|
- Leg Press: 2 sets, 8 reps
|
|
- Leg Curl: 3 sets, 8 reps
|
|
- Goblet Squat: 2 sets, 10 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 12:
|
|
Day 1: Push
|
|
- Decline Dumbbell Press: 2 sets, 10 reps
|
|
- Standing Dumbbell Press: 2 sets, 8 reps
|
|
- Dumbbell Front Raise: 2 sets, 8 reps
|
|
- Dumbbell Bench Press: 2 sets, 8 reps
|
|
- Eccentric Only Dips: 2 sets, 8 reps
|
|
|
|
Day 2: Pull
|
|
- Bent Over Barbell Row: 2 sets, 8 reps
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- Cable Pullover: 2 sets, 8 reps
|
|
- Seated Machine Row: 3 sets, 10 reps
|
|
- Seated Cable Row: 2 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Seated Calf Raise: 3 sets, 8 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 8 reps
|
|
- Leg Curl: 3 sets, 10 reps
|
|
- Squat: 3 sets, 10 reps
|
|
- Romanian Deadlift: 2 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Machine Chest Press: 3 sets, 8 reps
|
|
- Dumbbell Shoulder Press: 2 sets, 10 reps
|
|
- Standing Dumbbell Press: 3 sets, 8 reps
|
|
- Chest Dips: 2 sets, 10 reps
|
|
- Cable Tricep Pushdown: 3 sets, 8 reps
|
|
|
|
Day 6: Pull
|
|
- Hammer Curl: 3 sets, 8 reps
|
|
- Chin-Ups: 3 sets, 10 reps
|
|
- Dumbbell Curl: 2 sets, 10 reps
|
|
- One Arm Dumbbell Row: 2 sets, 8 reps
|
|
- T-Bar Row: 2 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Squat: 2 sets, 8 reps
|
|
- Romanian Deadlift: 3 sets, 8 reps
|
|
- Calf Raise Machine: 2 sets, 10 reps
|
|
- Hip Thrust: 3 sets, 8 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 13:
|
|
Day 1: Push
|
|
- Dumbbell Arnold Press: 3 sets, 8 reps
|
|
- Machine Chest Press: 2 sets, 10 reps
|
|
- Skullcrusher: 3 sets, 8 reps
|
|
- Eccentric Only Dips: 2 sets, 10 reps
|
|
- Pec Deck: 3 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- T-Bar Row: 2 sets, 10 reps
|
|
- Dumbbell Curl: 2 sets, 8 reps
|
|
- One Arm Dumbbell Row: 2 sets, 10 reps
|
|
- Lat Pull Down: 3 sets, 10 reps
|
|
- Machine Row: 3 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Lunge: 2 sets, 8 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Hip Thrust: 3 sets, 8 reps
|
|
- Standing Calf Raise: 3 sets, 10 reps
|
|
- Hyperextension: 2 sets, 8 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Machine Chest Press: 3 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 3 sets, 8 reps
|
|
- Cable Tricep Pushdown: 2 sets, 10 reps
|
|
- Dumbbell Bench Press: 3 sets, 10 reps
|
|
- Pec Deck: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Seated Machine Row: 3 sets, 8 reps
|
|
- T-Bar Row: 3 sets, 8 reps
|
|
- Lat Pull Down: 3 sets, 8 reps
|
|
- One Arm Dumbbell Row: 3 sets, 8 reps
|
|
- Chin-Ups: 3 sets, 8 reps
|
|
|
|
Day 7: Legs
|
|
- Hip Thrust: 2 sets, 10 reps
|
|
- Leg Curls: 3 sets, 10 reps
|
|
- Leg Curl: 3 sets, 8 reps
|
|
- Dumbbell Stiff Legged Deadlift: 2 sets, 8 reps
|
|
- Bodyweight Glute Bridge: 2 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Beginner Routine 14:
|
|
Day 1: Push
|
|
- Rope Press Down: 3 sets, 10 reps
|
|
- Decline Dumbbell Press: 3 sets, 8 reps
|
|
- Dumbbell Arnold Press: 3 sets, 8 reps
|
|
- Pec Deck: 2 sets, 10 reps
|
|
- Weight Plate Front Raise: 3 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- T-Bar Row: 2 sets, 8 reps
|
|
- Seated Machine Row: 2 sets, 8 reps
|
|
- Underhand Lat Pull Down: 3 sets, 8 reps
|
|
- V-Bar Pull Down: 2 sets, 10 reps
|
|
- Dumbbell Curl: 3 sets, 8 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Curl: 2 sets, 10 reps
|
|
- Hip Thrust: 2 sets, 8 reps
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Leg Press Calf Raise: 2 sets, 8 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Standing Dumbbell Press: 2 sets, 10 reps
|
|
- Cable Tricep Pushdown: 2 sets, 8 reps
|
|
- Dumbbell Front Raise: 3 sets, 8 reps
|
|
- Overhead Tricep Extension: 2 sets, 10 reps
|
|
- Pec Deck: 2 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Lat Pull Down: 2 sets, 8 reps
|
|
- Cable Face Pull: 2 sets, 8 reps
|
|
- Dumbbell Curl: 3 sets, 8 reps
|
|
- Seated Machine Row: 2 sets, 10 reps
|
|
- Dumbbell Shrugs: 3 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Hyperextension: 2 sets, 8 reps
|
|
- Bulgarian Split Squat: 3 sets, 10 reps
|
|
- One Leg Leg Press: 3 sets, 8 reps
|
|
- Box Step-Up: 2 sets, 10 reps
|
|
- Goblet Squat: 3 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 1:
|
|
Day 1: Push
|
|
- Dumbbell Front Raise: 4 sets, 10 reps
|
|
- Lateral Raise: 3 sets, 10 reps
|
|
- Skullcrusher: 4 sets, 10 reps
|
|
- Dumbbell Flyes: 4 sets, 12 reps
|
|
- Chest Dips: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Bent Over Dumbbell Row: 4 sets, 12 reps
|
|
- Machine Row: 4 sets, 10 reps
|
|
- Underhand Lat Pull Down: 4 sets, 12 reps
|
|
- Chin-Ups: 4 sets, 10 reps
|
|
- Seated Cable Row: 3 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Standing Calf Raise: 3 sets, 12 reps
|
|
- Hip Thrust: 4 sets, 12 reps
|
|
- Leg Press Calf Raise: 3 sets, 12 reps
|
|
- Hyperextension: 4 sets, 12 reps
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Incline Dumbbell Fly: 3 sets, 12 reps
|
|
- Dumbbell Arnold Press: 3 sets, 12 reps
|
|
- Overhead Tricep Extension: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Reverse Grip Barbell Row: 4 sets, 12 reps
|
|
- Inverted Row: 4 sets, 12 reps
|
|
- Dumbbell Shrugs: 4 sets, 12 reps
|
|
- Cable Pullover: 3 sets, 10 reps
|
|
- V-Bar Pull Down: 4 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Squat: 3 sets, 10 reps
|
|
- Romanian Deadlift: 4 sets, 10 reps
|
|
- Calf Raise Machine: 3 sets, 12 reps
|
|
- Goblet Squat: 4 sets, 12 reps
|
|
- Standing Calf Raise: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 2:
|
|
Day 1: Push
|
|
- Skullcrusher: 3 sets, 12 reps
|
|
- Overhead Tricep Extension: 3 sets, 10 reps
|
|
- Pec Deck: 4 sets, 10 reps
|
|
- Dumbbell Flyes: 3 sets, 10 reps
|
|
- Machine Chest Press: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Lat Pull Down: 4 sets, 12 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 10 reps
|
|
- V-Bar Pull Down: 4 sets, 10 reps
|
|
- Inverted Row: 3 sets, 10 reps
|
|
- Underhand Lat Pull Down: 3 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Lunge: 3 sets, 10 reps
|
|
- Leg Press Calf Raise: 4 sets, 12 reps
|
|
- Hyperextension: 3 sets, 12 reps
|
|
- Calf Raise Machine: 4 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Front Raise: 4 sets, 10 reps
|
|
- Overhead Tricep Extension: 4 sets, 12 reps
|
|
- Skullcrusher: 3 sets, 10 reps
|
|
- Dumbbell Bench Press: 4 sets, 12 reps
|
|
- Lateral Raise: 3 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Bent Over Barbell Row: 3 sets, 12 reps
|
|
- T-Bar Row: 4 sets, 10 reps
|
|
- Machine Row: 4 sets, 12 reps
|
|
- Inverted Row: 4 sets, 10 reps
|
|
- Shotgun Row: 3 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Sumo Squat: 3 sets, 12 reps
|
|
- Standing Calf Raise: 4 sets, 10 reps
|
|
- Bulgarian Split Squat: 4 sets, 10 reps
|
|
- Squat: 3 sets, 12 reps
|
|
- Leg Press: 3 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 3:
|
|
Day 1: Push
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Dumbbell Arnold Press: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 4 sets, 10 reps
|
|
- Cable Tricep Pushdown: 4 sets, 12 reps
|
|
- Skullcrusher: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Bent Over Dumbbell Row: 3 sets, 12 reps
|
|
- Reverse Grip Barbell Row: 3 sets, 12 reps
|
|
- Dumbbell Shrugs: 3 sets, 12 reps
|
|
- Seated Cable Row: 4 sets, 12 reps
|
|
- Bent Over Barbell Row: 3 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Squat: 3 sets, 12 reps
|
|
- One Leg Leg Press: 3 sets, 10 reps
|
|
- Romanian Deadlift: 3 sets, 10 reps
|
|
- Leg Extension: 4 sets, 10 reps
|
|
- Calf Raise Machine: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Skullcrusher: 4 sets, 10 reps
|
|
- Overhead Tricep Extension: 4 sets, 12 reps
|
|
- Pec Deck: 4 sets, 12 reps
|
|
- Decline Dumbbell Press: 4 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- One Arm Dumbbell Row: 3 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 12 reps
|
|
- Shotgun Row: 3 sets, 12 reps
|
|
- Seated Machine Row: 4 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Lunge: 3 sets, 12 reps
|
|
- Leg Press: 3 sets, 12 reps
|
|
- Bodyweight Glute Bridge: 4 sets, 12 reps
|
|
- Standing Calf Raise: 4 sets, 10 reps
|
|
- Box Step-Up: 3 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 4:
|
|
Day 1: Push
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Dumbbell Arnold Press: 3 sets, 10 reps
|
|
- Dumbbell Flyes: 4 sets, 10 reps
|
|
- Chest Dips: 4 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- V-Bar Pull Down: 3 sets, 12 reps
|
|
- Lat Pull Down: 3 sets, 12 reps
|
|
- Underhand Lat Pull Down: 3 sets, 12 reps
|
|
- Inverted Row: 3 sets, 12 reps
|
|
- T-Bar Row: 4 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps
|
|
- Hip Thrust: 3 sets, 12 reps
|
|
- Bulgarian Split Squat: 3 sets, 12 reps
|
|
- Lunge: 3 sets, 10 reps
|
|
- Goblet Squat: 4 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Decline Dumbbell Press: 4 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 10 reps
|
|
- Skullcrusher: 4 sets, 10 reps
|
|
- Dumbbell Flyes: 4 sets, 12 reps
|
|
- Lateral Raise: 4 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Lat Pull Down: 4 sets, 12 reps
|
|
- Dumbbell Curl: 4 sets, 12 reps
|
|
- Dumbbell Shrugs: 4 sets, 12 reps
|
|
- Seated Cable Row: 4 sets, 10 reps
|
|
- Machine Row: 3 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Bodyweight Glute Bridge: 3 sets, 12 reps
|
|
- Squat: 4 sets, 10 reps
|
|
- Lunge: 3 sets, 12 reps
|
|
- Hip Thrust: 4 sets, 12 reps
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 5:
|
|
Day 1: Push
|
|
- Overhead Tricep Extension: 3 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
- Eccentric Only Dips: 3 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Shotgun Row: 3 sets, 10 reps
|
|
- Chin-Ups: 4 sets, 12 reps
|
|
- Hammer Curl: 3 sets, 10 reps
|
|
- One Arm Dumbbell Row: 4 sets, 12 reps
|
|
- Machine Row: 4 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Extension: 3 sets, 12 reps
|
|
- Bulgarian Split Squat: 4 sets, 12 reps
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Hip Thrust: 4 sets, 12 reps
|
|
- Leg Curl: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Flyes: 4 sets, 12 reps
|
|
- Standing Dumbbell Press: 3 sets, 12 reps
|
|
- Machine Chest Press: 3 sets, 12 reps
|
|
- Incline Bench Press Machine: 3 sets, 12 reps
|
|
- Skullcrusher: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Shotgun Row: 3 sets, 10 reps
|
|
- Machine Row: 3 sets, 10 reps
|
|
- Hammer Curl: 4 sets, 10 reps
|
|
- V-Bar Pull Down: 3 sets, 12 reps
|
|
- Lat Pull Down: 3 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Box Step-Up: 4 sets, 10 reps
|
|
- Leg Curl: 3 sets, 10 reps
|
|
- Seated Calf Raise: 4 sets, 12 reps
|
|
- Leg Curls: 4 sets, 12 reps
|
|
- Hip Thrust: 4 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 6:
|
|
Day 1: Push
|
|
- Incline Dumbbell Fly: 4 sets, 10 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 4 sets, 10 reps
|
|
- Incline Bench Press Machine: 3 sets, 12 reps
|
|
- Cable Tricep Pushdown: 4 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Cable Pullover: 4 sets, 10 reps
|
|
- Lat Pull Down: 3 sets, 12 reps
|
|
- Reverse Grip Barbell Row: 4 sets, 10 reps
|
|
- Underhand Lat Pull Down: 4 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Press Calf Raise: 4 sets, 12 reps
|
|
- Leg Curl: 3 sets, 12 reps
|
|
- Bulgarian Split Squat: 4 sets, 10 reps
|
|
- Leg Press: 3 sets, 12 reps
|
|
- Box Step-Up: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Incline Dumbbell Fly: 4 sets, 10 reps
|
|
- Machine Chest Press: 3 sets, 10 reps
|
|
- Decline Dumbbell Press: 4 sets, 12 reps
|
|
- Skullcrusher: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- One Arm Dumbbell Row: 4 sets, 10 reps
|
|
- Dumbbell Curl: 4 sets, 10 reps
|
|
- Seated Cable Row: 4 sets, 10 reps
|
|
- Lat Pull Down: 4 sets, 10 reps
|
|
- Dumbbell Shrugs: 3 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Press Calf Raise: 3 sets, 10 reps
|
|
- Goblet Squat: 4 sets, 10 reps
|
|
- Leg Press: 3 sets, 12 reps
|
|
- Calf Raise Machine: 4 sets, 12 reps
|
|
- Hip Thrust: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 7:
|
|
Day 1: Push
|
|
- Lateral Raise: 4 sets, 10 reps
|
|
- Skullcrusher: 3 sets, 12 reps
|
|
- Decline Dumbbell Press: 4 sets, 12 reps
|
|
- Shoulder Machine Press: 3 sets, 12 reps
|
|
- Chest Dips: 3 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- One Arm Dumbbell Row: 4 sets, 10 reps
|
|
- T-Bar Row: 3 sets, 12 reps
|
|
- Inverted Row: 3 sets, 12 reps
|
|
- Shotgun Row: 4 sets, 10 reps
|
|
- Dumbbell Curl: 4 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Press: 4 sets, 12 reps
|
|
- Lunge: 4 sets, 10 reps
|
|
- Squat: 4 sets, 12 reps
|
|
- Sumo Squat: 4 sets, 10 reps
|
|
- Hyperextension: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Chest Dips: 4 sets, 12 reps
|
|
- Eccentric Only Dips: 4 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Decline Dumbbell Press: 4 sets, 12 reps
|
|
- Pec Deck: 3 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- One Arm Dumbbell Row: 3 sets, 10 reps
|
|
- Dumbbell Shrugs: 4 sets, 10 reps
|
|
- V-Bar Pull Down: 4 sets, 10 reps
|
|
- Underhand Lat Pull Down: 4 sets, 12 reps
|
|
- Seated Cable Row: 4 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Box Step-Up: 3 sets, 12 reps
|
|
- Lunge: 3 sets, 12 reps
|
|
- Romanian Deadlift: 4 sets, 10 reps
|
|
- Leg Press: 3 sets, 12 reps
|
|
- Leg Curl: 3 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 8:
|
|
Day 1: Push
|
|
- Lateral Raise: 3 sets, 12 reps
|
|
- Machine Chest Press: 3 sets, 10 reps
|
|
- Decline Dumbbell Press: 4 sets, 10 reps
|
|
- Chest Dips: 4 sets, 10 reps
|
|
- Dumbbell Front Raise: 3 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
- Bent Over Barbell Row: 4 sets, 10 reps
|
|
- T-Bar Row: 4 sets, 12 reps
|
|
- Chin-Ups: 3 sets, 10 reps
|
|
- Underhand Lat Pull Down: 4 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Bodyweight Glute Bridge: 3 sets, 10 reps
|
|
- Leg Press Calf Raise: 3 sets, 10 reps
|
|
- Squat: 4 sets, 12 reps
|
|
- Hip Thrust: 3 sets, 12 reps
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Overhead Tricep Extension: 3 sets, 10 reps
|
|
- Pec Deck: 4 sets, 12 reps
|
|
- Dumbbell Arnold Press: 4 sets, 10 reps
|
|
- Dumbbell Front Raise: 4 sets, 10 reps
|
|
- Skullcrusher: 3 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Chin-Ups: 3 sets, 10 reps
|
|
- Seated Cable Row: 4 sets, 10 reps
|
|
- V-Bar Pull Down: 3 sets, 12 reps
|
|
- T-Bar Row: 3 sets, 12 reps
|
|
- Wide-Grip Pull-Ups: 3 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Lunge: 3 sets, 12 reps
|
|
- Calf Raise Machine: 4 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 12 reps
|
|
- Leg Curls: 3 sets, 10 reps
|
|
- Seated Calf Raise: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 9:
|
|
Day 1: Push
|
|
- Skullcrusher: 4 sets, 10 reps
|
|
- Dumbbell Front Raise: 4 sets, 12 reps
|
|
- Incline Bench Press Machine: 4 sets, 12 reps
|
|
- Pec Deck: 3 sets, 12 reps
|
|
- Rope Press Down: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- One Arm Dumbbell Row: 4 sets, 10 reps
|
|
- Chin-Ups: 4 sets, 12 reps
|
|
- Underhand Lat Pull Down: 4 sets, 12 reps
|
|
- V-Bar Pull Down: 3 sets, 10 reps
|
|
- Machine Row: 4 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Curl: 3 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps
|
|
- Hyperextension: 3 sets, 12 reps
|
|
- Goblet Squat: 3 sets, 10 reps
|
|
- Leg Press: 4 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Incline Dumbbell Fly: 4 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 10 reps
|
|
- Cable Tricep Pushdown: 4 sets, 10 reps
|
|
- Overhead Tricep Extension: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Cable Pullover: 4 sets, 10 reps
|
|
- Wide-Grip Pull-Ups: 4 sets, 10 reps
|
|
- T-Bar Row: 4 sets, 12 reps
|
|
- Dumbbell Shrugs: 4 sets, 12 reps
|
|
- Dumbbell Curl: 4 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Lunge: 3 sets, 10 reps
|
|
- Leg Curl: 4 sets, 12 reps
|
|
- Bulgarian Split Squat: 4 sets, 10 reps
|
|
- Goblet Squat: 4 sets, 10 reps
|
|
- Seated Calf Raise: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 10:
|
|
Day 1: Push
|
|
- Skullcrusher: 4 sets, 10 reps
|
|
- Decline Dumbbell Press: 4 sets, 10 reps
|
|
- Incline Bench Press Machine: 3 sets, 12 reps
|
|
- Lateral Raise: 3 sets, 12 reps
|
|
- Pec Deck: 4 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Dumbbell Curl: 3 sets, 12 reps
|
|
- T-Bar Row: 3 sets, 12 reps
|
|
- Chin-Ups: 4 sets, 10 reps
|
|
- Machine Row: 3 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Sumo Squat: 4 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 12 reps
|
|
- Calf Raise Machine: 3 sets, 10 reps
|
|
- Seated Calf Raise: 4 sets, 10 reps
|
|
- Leg Extension: 4 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Flyes: 3 sets, 10 reps
|
|
- Dumbbell Arnold Press: 3 sets, 12 reps
|
|
- Overhead Tricep Extension: 4 sets, 12 reps
|
|
- Lateral Raise: 4 sets, 10 reps
|
|
- Chest Dips: 3 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Dumbbell Shrugs: 4 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 4 sets, 12 reps
|
|
- One Arm Dumbbell Row: 3 sets, 10 reps
|
|
- V-Bar Pull Down: 3 sets, 12 reps
|
|
- Chin-Ups: 3 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Hyperextension: 3 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps
|
|
- Lunge: 4 sets, 12 reps
|
|
- Leg Curls: 3 sets, 12 reps
|
|
- Seated Calf Raise: 3 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 11:
|
|
Day 1: Push
|
|
- Dumbbell Front Raise: 3 sets, 12 reps
|
|
- Skullcrusher: 4 sets, 12 reps
|
|
- Rope Press Down: 4 sets, 10 reps
|
|
- Machine Chest Press: 4 sets, 12 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Cable Face Pull: 4 sets, 10 reps
|
|
- Lat Pull Down: 3 sets, 12 reps
|
|
- Seated Cable Row: 4 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 12 reps
|
|
- One Arm Dumbbell Row: 4 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Goblet Squat: 4 sets, 10 reps
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps
|
|
- Calf Raise Machine: 4 sets, 10 reps
|
|
- Leg Press Calf Raise: 4 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Eccentric Only Dips: 3 sets, 12 reps
|
|
- Shoulder Machine Press: 3 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 10 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Chest Dips: 3 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Reverse Grip Barbell Row: 3 sets, 10 reps
|
|
- Shotgun Row: 3 sets, 12 reps
|
|
- Hammer Curl: 3 sets, 10 reps
|
|
- Inverted Row: 3 sets, 10 reps
|
|
- Chin-Ups: 4 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Curl: 4 sets, 12 reps
|
|
- One Leg Leg Press: 3 sets, 12 reps
|
|
- Calf Raise Machine: 3 sets, 10 reps
|
|
- Hyperextension: 3 sets, 12 reps
|
|
- Romanian Deadlift: 3 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 12:
|
|
Day 1: Push
|
|
- Lateral Raise: 4 sets, 12 reps
|
|
- Pec Deck: 3 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 10 reps
|
|
- Dumbbell Bench Press: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 3 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Cable Row: 4 sets, 12 reps
|
|
- Hammer Curl: 3 sets, 12 reps
|
|
- Underhand Lat Pull Down: 4 sets, 10 reps
|
|
- One Arm Dumbbell Row: 4 sets, 12 reps
|
|
- Chin-Ups: 3 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Press: 3 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 12 reps
|
|
- Lunge: 4 sets, 10 reps
|
|
- Calf Raise Machine: 4 sets, 10 reps
|
|
- Leg Curl: 3 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Eccentric Only Dips: 3 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 10 reps
|
|
- Dumbbell Bench Press: 3 sets, 12 reps
|
|
- Dumbbell Flyes: 3 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Lat Pull Down: 3 sets, 10 reps
|
|
- Shotgun Row: 3 sets, 10 reps
|
|
- Underhand Lat Pull Down: 4 sets, 10 reps
|
|
- Cable Pullover: 4 sets, 10 reps
|
|
- One Arm Dumbbell Row: 3 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Hyperextension: 4 sets, 12 reps
|
|
- Calf Raise Machine: 3 sets, 10 reps
|
|
- Box Step-Up: 3 sets, 10 reps
|
|
- Leg Curl: 4 sets, 12 reps
|
|
- Leg Press: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 13:
|
|
Day 1: Push
|
|
- Dumbbell Front Raise: 4 sets, 10 reps
|
|
- Decline Dumbbell Press: 4 sets, 10 reps
|
|
- Dumbbell Arnold Press: 3 sets, 12 reps
|
|
- Chest Dips: 4 sets, 10 reps
|
|
- Lateral Raise: 4 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- V-Bar Pull Down: 4 sets, 10 reps
|
|
- Chin-Ups: 3 sets, 12 reps
|
|
- Dumbbell Curl: 3 sets, 10 reps
|
|
- Cable Pullover: 4 sets, 10 reps
|
|
- Cable Face Pull: 4 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Standing Calf Raise: 4 sets, 10 reps
|
|
- Squat: 3 sets, 10 reps
|
|
- Lunge: 4 sets, 12 reps
|
|
- Leg Curls: 4 sets, 12 reps
|
|
- One Leg Leg Press: 3 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
- Pec Deck: 3 sets, 10 reps
|
|
- Overhead Tricep Extension: 3 sets, 10 reps
|
|
- Incline Dumbbell Fly: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 3 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Seated Machine Row: 3 sets, 10 reps
|
|
- Machine Row: 3 sets, 12 reps
|
|
- Bent Over Dumbbell Row: 3 sets, 10 reps
|
|
- Dumbbell Curl: 3 sets, 10 reps
|
|
- T-Bar Row: 3 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Seated Calf Raise: 3 sets, 12 reps
|
|
- Calf Raise Machine: 4 sets, 10 reps
|
|
- Leg Curl: 4 sets, 10 reps
|
|
- Bodyweight Glute Bridge: 3 sets, 10 reps
|
|
- Leg Curls: 4 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 14:
|
|
Day 1: Push
|
|
- Dumbbell Arnold Press: 3 sets, 10 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Dumbbell Bench Press: 3 sets, 10 reps
|
|
- Eccentric Only Dips: 3 sets, 12 reps
|
|
- Overhead Tricep Extension: 3 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Reverse Grip Barbell Row: 4 sets, 12 reps
|
|
- Inverted Row: 4 sets, 12 reps
|
|
- V-Bar Pull Down: 3 sets, 12 reps
|
|
- One Arm Dumbbell Row: 4 sets, 10 reps
|
|
- Underhand Lat Pull Down: 4 sets, 10 reps
|
|
|
|
Day 3: Legs
|
|
- Calf Raise Machine: 4 sets, 12 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 10 reps
|
|
- Seated Calf Raise: 4 sets, 10 reps
|
|
- Bulgarian Split Squat: 3 sets, 12 reps
|
|
- One Leg Leg Press: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Pec Deck: 4 sets, 12 reps
|
|
- Lateral Raise: 4 sets, 12 reps
|
|
- Dumbbell Bench Press: 3 sets, 10 reps
|
|
- Chest Dips: 4 sets, 10 reps
|
|
- Shoulder Machine Press: 4 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- V-Bar Pull Down: 4 sets, 10 reps
|
|
- Reverse Grip Barbell Row: 4 sets, 10 reps
|
|
- Dumbbell Curl: 4 sets, 12 reps
|
|
- Dumbbell Shrugs: 4 sets, 12 reps
|
|
- Wide-Grip Pull-Ups: 4 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Bulgarian Split Squat: 3 sets, 12 reps
|
|
- Seated Calf Raise: 4 sets, 12 reps
|
|
- One Leg Leg Press: 4 sets, 12 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps
|
|
- Leg Curls: 3 sets, 10 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Intermediate Routine 15:
|
|
Day 1: Push
|
|
- Rope Press Down: 4 sets, 12 reps
|
|
- Chest Dips: 3 sets, 12 reps
|
|
- Incline Bench Press Machine: 3 sets, 10 reps
|
|
- Dumbbell Bench Press: 4 sets, 12 reps
|
|
- Incline Dumbbell Fly: 3 sets, 10 reps
|
|
|
|
Day 2: Pull
|
|
- Cable Face Pull: 3 sets, 10 reps
|
|
- Cable Pullover: 4 sets, 12 reps
|
|
- Seated Machine Row: 3 sets, 12 reps
|
|
- Lat Pull Down: 3 sets, 12 reps
|
|
- V-Bar Pull Down: 3 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Sumo Squat: 3 sets, 10 reps
|
|
- Calf Raise Machine: 3 sets, 12 reps
|
|
- Leg Curl: 3 sets, 12 reps
|
|
- Hyperextension: 4 sets, 12 reps
|
|
- Squat: 3 sets, 10 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Flyes: 3 sets, 10 reps
|
|
- Lateral Raise: 4 sets, 10 reps
|
|
- Skullcrusher: 4 sets, 10 reps
|
|
- Dumbbell Bench Press: 4 sets, 10 reps
|
|
- Machine Chest Press: 4 sets, 10 reps
|
|
|
|
Day 6: Pull
|
|
- Wide-Grip Pull-Ups: 4 sets, 10 reps
|
|
- Bent Over Dumbbell Row: 4 sets, 10 reps
|
|
- One Arm Dumbbell Row: 3 sets, 10 reps
|
|
- Hammer Curl: 4 sets, 10 reps
|
|
- Reverse Grip Barbell Row: 3 sets, 10 reps
|
|
|
|
Day 7: Legs
|
|
- Bulgarian Split Squat: 3 sets, 10 reps
|
|
- Hip Thrust: 4 sets, 12 reps
|
|
- Leg Curl: 4 sets, 12 reps
|
|
- Lunge: 4 sets, 10 reps
|
|
- Dumbbell Stiff Legged Deadlift: 3 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 1:
|
|
Day 1: Push
|
|
- Rope Press Down: 4 sets, 15 reps
|
|
- Chest Dips: 4 sets, 12 reps
|
|
- Standing Dumbbell Press: 5 sets, 15 reps
|
|
- Pec Deck: 5 sets, 15 reps
|
|
- Dumbbell Bench Press: 5 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Machine Row: 4 sets, 12 reps
|
|
- Cable Face Pull: 4 sets, 15 reps
|
|
- Shotgun Row: 4 sets, 12 reps
|
|
- One Arm Dumbbell Row: 4 sets, 12 reps
|
|
- Dumbbell Curl: 5 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Extension: 5 sets, 15 reps
|
|
- Lunge: 4 sets, 15 reps
|
|
- Leg Curl: 4 sets, 12 reps
|
|
- Hip Thrust: 4 sets, 12 reps
|
|
- Box Step-Up: 4 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Skullcrusher: 4 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 15 reps
|
|
- Incline Dumbbell Fly: 4 sets, 15 reps
|
|
- Decline Dumbbell Press: 4 sets, 15 reps
|
|
- Dumbbell Flyes: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Shotgun Row: 4 sets, 15 reps
|
|
- Lat Pull Down: 4 sets, 12 reps
|
|
- Hammer Curl: 4 sets, 12 reps
|
|
- Machine Row: 4 sets, 15 reps
|
|
- Seated Machine Row: 5 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Standing Calf Raise: 5 sets, 15 reps
|
|
- Romanian Deadlift: 4 sets, 12 reps
|
|
- Hyperextension: 5 sets, 15 reps
|
|
- Seated Calf Raise: 4 sets, 15 reps
|
|
- Sumo Squat: 4 sets, 15 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 2:
|
|
Day 1: Push
|
|
- Dumbbell Front Raise: 5 sets, 12 reps
|
|
- Incline Bench Press Machine: 5 sets, 15 reps
|
|
- Overhead Tricep Extension: 4 sets, 12 reps
|
|
- Pec Deck: 5 sets, 12 reps
|
|
- Weight Plate Front Raise: 5 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Inverted Row: 4 sets, 15 reps
|
|
- Seated Cable Row: 4 sets, 12 reps
|
|
- Bent Over Barbell Row: 5 sets, 15 reps
|
|
- Underhand Lat Pull Down: 5 sets, 15 reps
|
|
- Bent Over Dumbbell Row: 4 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Bodyweight Glute Bridge: 4 sets, 12 reps
|
|
- Squat: 4 sets, 15 reps
|
|
- Sumo Squat: 5 sets, 12 reps
|
|
- Standing Calf Raise: 4 sets, 15 reps
|
|
- Lunge: 5 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Flyes: 5 sets, 12 reps
|
|
- Rope Press Down: 5 sets, 15 reps
|
|
- Pec Deck: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 5 sets, 12 reps
|
|
- Chest Dips: 4 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Reverse Grip Barbell Row: 4 sets, 15 reps
|
|
- Shotgun Row: 4 sets, 15 reps
|
|
- Machine Row: 5 sets, 12 reps
|
|
- Wide-Grip Pull-Ups: 5 sets, 15 reps
|
|
- Inverted Row: 4 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Bulgarian Split Squat: 5 sets, 12 reps
|
|
- Seated Calf Raise: 5 sets, 15 reps
|
|
- Hip Thrust: 4 sets, 15 reps
|
|
- Leg Curl: 4 sets, 12 reps
|
|
- Leg Press: 4 sets, 15 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 3:
|
|
Day 1: Push
|
|
- Dumbbell Bench Press: 5 sets, 15 reps
|
|
- Overhead Tricep Extension: 4 sets, 15 reps
|
|
- Chest Dips: 4 sets, 15 reps
|
|
- Machine Chest Press: 4 sets, 15 reps
|
|
- Standing Dumbbell Press: 5 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Wide-Grip Pull-Ups: 4 sets, 12 reps
|
|
- Seated Machine Row: 5 sets, 15 reps
|
|
- Seated Cable Row: 5 sets, 15 reps
|
|
- Dumbbell Curl: 4 sets, 15 reps
|
|
- Inverted Row: 5 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- One Leg Leg Press: 5 sets, 15 reps
|
|
- Sumo Squat: 5 sets, 15 reps
|
|
- Goblet Squat: 4 sets, 12 reps
|
|
- Leg Extension: 5 sets, 15 reps
|
|
- Leg Curl: 4 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Incline Dumbbell Fly: 5 sets, 15 reps
|
|
- Dumbbell Arnold Press: 5 sets, 12 reps
|
|
- Pec Deck: 4 sets, 12 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 15 reps
|
|
- Decline Dumbbell Press: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Hammer Curl: 4 sets, 15 reps
|
|
- Shotgun Row: 4 sets, 12 reps
|
|
- T-Bar Row: 5 sets, 15 reps
|
|
- Bent Over Barbell Row: 5 sets, 12 reps
|
|
- Machine Row: 5 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Curls: 4 sets, 15 reps
|
|
- Leg Extension: 5 sets, 12 reps
|
|
- Hip Thrust: 5 sets, 12 reps
|
|
- One Leg Leg Press: 4 sets, 12 reps
|
|
- Romanian Deadlift: 5 sets, 15 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 4:
|
|
Day 1: Push
|
|
- Dumbbell Bench Press: 5 sets, 15 reps
|
|
- Incline Bench Press Machine: 4 sets, 12 reps
|
|
- Dumbbell Front Raise: 4 sets, 12 reps
|
|
- Chest Dips: 4 sets, 15 reps
|
|
- Decline Dumbbell Press: 5 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- One Arm Dumbbell Row: 5 sets, 12 reps
|
|
- Wide-Grip Pull-Ups: 4 sets, 12 reps
|
|
- Dumbbell Curl: 5 sets, 15 reps
|
|
- Cable Pullover: 5 sets, 12 reps
|
|
- Reverse Grip Barbell Row: 4 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Hip Thrust: 5 sets, 12 reps
|
|
- Leg Curls: 5 sets, 12 reps
|
|
- Leg Press: 5 sets, 15 reps
|
|
- Bodyweight Glute Bridge: 5 sets, 15 reps
|
|
- Box Step-Up: 5 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Rope Press Down: 4 sets, 15 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Decline Dumbbell Press: 4 sets, 15 reps
|
|
- Cable Tricep Pushdown: 4 sets, 12 reps
|
|
- Overhead Tricep Extension: 5 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Reverse Grip Barbell Row: 5 sets, 12 reps
|
|
- Lat Pull Down: 4 sets, 12 reps
|
|
- V-Bar Pull Down: 5 sets, 15 reps
|
|
- Cable Face Pull: 4 sets, 15 reps
|
|
- Chin-Ups: 5 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Extension: 5 sets, 12 reps
|
|
- Bulgarian Split Squat: 4 sets, 15 reps
|
|
- Leg Curls: 4 sets, 12 reps
|
|
- Leg Press: 5 sets, 12 reps
|
|
- Box Step-Up: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 5:
|
|
Day 1: Push
|
|
- Weight Plate Front Raise: 5 sets, 15 reps
|
|
- Dumbbell Front Raise: 4 sets, 15 reps
|
|
- Dumbbell Bench Press: 5 sets, 12 reps
|
|
- Dumbbell Flyes: 4 sets, 12 reps
|
|
- Cable Tricep Pushdown: 5 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- T-Bar Row: 5 sets, 12 reps
|
|
- Cable Pullover: 5 sets, 15 reps
|
|
- Seated Machine Row: 4 sets, 12 reps
|
|
- Hammer Curl: 5 sets, 15 reps
|
|
- Bent Over Barbell Row: 5 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Hip Thrust: 5 sets, 12 reps
|
|
- Lunge: 5 sets, 15 reps
|
|
- One Leg Leg Press: 4 sets, 15 reps
|
|
- Goblet Squat: 4 sets, 15 reps
|
|
- Standing Calf Raise: 4 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Standing Dumbbell Press: 4 sets, 15 reps
|
|
- Incline Dumbbell Fly: 5 sets, 12 reps
|
|
- Cable Tricep Pushdown: 5 sets, 12 reps
|
|
- Machine Chest Press: 4 sets, 15 reps
|
|
- Dumbbell Bench Press: 5 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Inverted Row: 5 sets, 12 reps
|
|
- Machine Row: 5 sets, 15 reps
|
|
- V-Bar Pull Down: 4 sets, 15 reps
|
|
- Chin-Ups: 5 sets, 15 reps
|
|
- Wide-Grip Pull-Ups: 5 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Hip Thrust: 4 sets, 15 reps
|
|
- Bulgarian Split Squat: 5 sets, 15 reps
|
|
- Box Step-Up: 4 sets, 15 reps
|
|
- Leg Curls: 4 sets, 15 reps
|
|
- Romanian Deadlift: 5 sets, 15 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 6:
|
|
Day 1: Push
|
|
- Eccentric Only Dips: 5 sets, 15 reps
|
|
- Dumbbell Bench Press: 4 sets, 12 reps
|
|
- Pec Deck: 4 sets, 15 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 15 reps
|
|
- Lateral Raise: 4 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Dumbbell Shrugs: 5 sets, 12 reps
|
|
- Chin-Ups: 5 sets, 15 reps
|
|
- Wide-Grip Pull-Ups: 4 sets, 15 reps
|
|
- Bent Over Dumbbell Row: 4 sets, 15 reps
|
|
- Bent Over Barbell Row: 4 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Goblet Squat: 4 sets, 15 reps
|
|
- Bodyweight Glute Bridge: 4 sets, 12 reps
|
|
- Calf Raise Machine: 5 sets, 15 reps
|
|
- Leg Curls: 5 sets, 12 reps
|
|
- Hip Thrust: 5 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Cable Tricep Pushdown: 4 sets, 15 reps
|
|
- Lateral Raise: 4 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
- Incline Dumbbell Fly: 5 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- T-Bar Row: 4 sets, 12 reps
|
|
- Lat Pull Down: 4 sets, 15 reps
|
|
- Bent Over Dumbbell Row: 4 sets, 12 reps
|
|
- Cable Face Pull: 4 sets, 12 reps
|
|
- Shotgun Row: 4 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Press Calf Raise: 5 sets, 12 reps
|
|
- Leg Extension: 5 sets, 12 reps
|
|
- Calf Raise Machine: 4 sets, 12 reps
|
|
- Leg Press: 5 sets, 12 reps
|
|
- Lunge: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 7:
|
|
Day 1: Push
|
|
- Decline Dumbbell Press: 5 sets, 12 reps
|
|
- Shoulder Machine Press: 5 sets, 15 reps
|
|
- Dumbbell Bench Press: 4 sets, 12 reps
|
|
- Dumbbell Arnold Press: 4 sets, 15 reps
|
|
- Eccentric Only Dips: 5 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Cable Face Pull: 5 sets, 15 reps
|
|
- Seated Machine Row: 4 sets, 12 reps
|
|
- Lat Pull Down: 4 sets, 12 reps
|
|
- Shotgun Row: 4 sets, 12 reps
|
|
- Dumbbell Curl: 5 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Box Step-Up: 4 sets, 12 reps
|
|
- Leg Extension: 4 sets, 15 reps
|
|
- Lunge: 4 sets, 15 reps
|
|
- Bodyweight Glute Bridge: 5 sets, 12 reps
|
|
- Bulgarian Split Squat: 4 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Decline Dumbbell Press: 4 sets, 12 reps
|
|
- Dumbbell Shoulder Press: 5 sets, 15 reps
|
|
- Incline Dumbbell Fly: 4 sets, 15 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Chest Dips: 5 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Reverse Grip Barbell Row: 4 sets, 12 reps
|
|
- V-Bar Pull Down: 5 sets, 15 reps
|
|
- Bent Over Dumbbell Row: 4 sets, 15 reps
|
|
- One Arm Dumbbell Row: 4 sets, 15 reps
|
|
- Cable Pullover: 5 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Goblet Squat: 4 sets, 12 reps
|
|
- Standing Calf Raise: 5 sets, 15 reps
|
|
- Box Step-Up: 4 sets, 15 reps
|
|
- One Leg Leg Press: 4 sets, 12 reps
|
|
- Bodyweight Glute Bridge: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 8:
|
|
Day 1: Push
|
|
- Shoulder Machine Press: 5 sets, 12 reps
|
|
- Lateral Raise: 5 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
- Chest Dips: 4 sets, 15 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Shotgun Row: 5 sets, 12 reps
|
|
- T-Bar Row: 4 sets, 15 reps
|
|
- Underhand Lat Pull Down: 5 sets, 15 reps
|
|
- One Arm Dumbbell Row: 5 sets, 15 reps
|
|
- Seated Cable Row: 5 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Bodyweight Glute Bridge: 4 sets, 15 reps
|
|
- Calf Raise Machine: 5 sets, 12 reps
|
|
- Standing Calf Raise: 5 sets, 15 reps
|
|
- Goblet Squat: 4 sets, 15 reps
|
|
- Leg Extension: 4 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Arnold Press: 5 sets, 15 reps
|
|
- Shoulder Machine Press: 4 sets, 12 reps
|
|
- Eccentric Only Dips: 4 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Overhead Tricep Extension: 4 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Shotgun Row: 5 sets, 12 reps
|
|
- Lat Pull Down: 5 sets, 12 reps
|
|
- Cable Face Pull: 5 sets, 12 reps
|
|
- Wide-Grip Pull-Ups: 5 sets, 12 reps
|
|
- Seated Cable Row: 5 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Hip Thrust: 5 sets, 15 reps
|
|
- One Leg Leg Press: 4 sets, 15 reps
|
|
- Squat: 5 sets, 15 reps
|
|
- Bodyweight Glute Bridge: 5 sets, 12 reps
|
|
- Standing Calf Raise: 5 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 9:
|
|
Day 1: Push
|
|
- Chest Dips: 4 sets, 12 reps
|
|
- Rope Press Down: 5 sets, 15 reps
|
|
- Shoulder Machine Press: 5 sets, 12 reps
|
|
- Skullcrusher: 5 sets, 12 reps
|
|
- Lateral Raise: 4 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Seated Machine Row: 5 sets, 12 reps
|
|
- Shotgun Row: 5 sets, 12 reps
|
|
- Reverse Grip Barbell Row: 4 sets, 15 reps
|
|
- Dumbbell Curl: 4 sets, 15 reps
|
|
- Lat Pull Down: 4 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps
|
|
- Leg Curls: 5 sets, 15 reps
|
|
- One Leg Leg Press: 5 sets, 12 reps
|
|
- Goblet Squat: 4 sets, 12 reps
|
|
- Seated Calf Raise: 5 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Bench Press: 4 sets, 15 reps
|
|
- Rope Press Down: 5 sets, 12 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
- Weight Plate Front Raise: 4 sets, 12 reps
|
|
- Standing Dumbbell Press: 5 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Shotgun Row: 5 sets, 12 reps
|
|
- Hammer Curl: 5 sets, 12 reps
|
|
- Underhand Lat Pull Down: 5 sets, 15 reps
|
|
- Bent Over Dumbbell Row: 5 sets, 12 reps
|
|
- Bent Over Barbell Row: 5 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Curls: 4 sets, 15 reps
|
|
- Standing Calf Raise: 4 sets, 15 reps
|
|
- Box Step-Up: 4 sets, 12 reps
|
|
- Hip Thrust: 5 sets, 15 reps
|
|
- One Leg Leg Press: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 10:
|
|
Day 1: Push
|
|
- Dumbbell Arnold Press: 4 sets, 12 reps
|
|
- Pec Deck: 5 sets, 15 reps
|
|
- Shoulder Machine Press: 4 sets, 12 reps
|
|
- Dumbbell Bench Press: 5 sets, 12 reps
|
|
- Rope Press Down: 5 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Cable Pullover: 4 sets, 15 reps
|
|
- Machine Row: 5 sets, 15 reps
|
|
- T-Bar Row: 5 sets, 15 reps
|
|
- Chin-Ups: 5 sets, 15 reps
|
|
- Bent Over Barbell Row: 4 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Seated Calf Raise: 4 sets, 15 reps
|
|
- Leg Extension: 5 sets, 15 reps
|
|
- Lunge: 5 sets, 12 reps
|
|
- Leg Press: 4 sets, 12 reps
|
|
- Leg Curl: 4 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Bench Press: 5 sets, 15 reps
|
|
- Dumbbell Front Raise: 5 sets, 12 reps
|
|
- Shoulder Machine Press: 4 sets, 15 reps
|
|
- Skullcrusher: 4 sets, 12 reps
|
|
- Machine Chest Press: 5 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Cable Face Pull: 5 sets, 15 reps
|
|
- Hammer Curl: 4 sets, 15 reps
|
|
- Lat Pull Down: 5 sets, 12 reps
|
|
- Seated Machine Row: 4 sets, 12 reps
|
|
- One Arm Dumbbell Row: 5 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Curl: 4 sets, 15 reps
|
|
- Goblet Squat: 5 sets, 12 reps
|
|
- Standing Calf Raise: 4 sets, 15 reps
|
|
- Dumbbell Stiff Legged Deadlift: 5 sets, 12 reps
|
|
- Lunge: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 11:
|
|
Day 1: Push
|
|
- Dumbbell Front Raise: 4 sets, 15 reps
|
|
- Standing Dumbbell Press: 5 sets, 12 reps
|
|
- Incline Bench Press Machine: 4 sets, 15 reps
|
|
- Dumbbell Bench Press: 5 sets, 15 reps
|
|
- Dumbbell Flyes: 5 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- T-Bar Row: 4 sets, 12 reps
|
|
- Cable Pullover: 4 sets, 12 reps
|
|
- Inverted Row: 5 sets, 15 reps
|
|
- Seated Cable Row: 5 sets, 12 reps
|
|
- Dumbbell Shrugs: 4 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Sumo Squat: 4 sets, 15 reps
|
|
- Leg Curl: 4 sets, 15 reps
|
|
- One Leg Leg Press: 4 sets, 15 reps
|
|
- Bodyweight Glute Bridge: 4 sets, 12 reps
|
|
- Bulgarian Split Squat: 5 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Incline Bench Press Machine: 5 sets, 12 reps
|
|
- Dumbbell Bench Press: 4 sets, 12 reps
|
|
- Dumbbell Arnold Press: 4 sets, 12 reps
|
|
- Decline Dumbbell Press: 5 sets, 15 reps
|
|
- Chest Dips: 5 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Wide-Grip Pull-Ups: 4 sets, 15 reps
|
|
- Underhand Lat Pull Down: 5 sets, 15 reps
|
|
- One Arm Dumbbell Row: 4 sets, 12 reps
|
|
- Lat Pull Down: 5 sets, 12 reps
|
|
- Dumbbell Curl: 5 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Calf Raise Machine: 4 sets, 12 reps
|
|
- Hyperextension: 4 sets, 12 reps
|
|
- Bodyweight Glute Bridge: 4 sets, 12 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 12 reps
|
|
- Hip Thrust: 5 sets, 15 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 12:
|
|
Day 1: Push
|
|
- Eccentric Only Dips: 5 sets, 12 reps
|
|
- Skullcrusher: 5 sets, 15 reps
|
|
- Pec Deck: 5 sets, 15 reps
|
|
- Dumbbell Bench Press: 4 sets, 15 reps
|
|
- Rope Press Down: 5 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- One Arm Dumbbell Row: 4 sets, 15 reps
|
|
- Hammer Curl: 5 sets, 12 reps
|
|
- T-Bar Row: 5 sets, 15 reps
|
|
- Reverse Grip Barbell Row: 5 sets, 12 reps
|
|
- Dumbbell Shrugs: 5 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Box Step-Up: 5 sets, 12 reps
|
|
- Leg Press Calf Raise: 5 sets, 15 reps
|
|
- Bodyweight Glute Bridge: 4 sets, 15 reps
|
|
- Leg Curl: 5 sets, 12 reps
|
|
- Goblet Squat: 5 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Standing Dumbbell Press: 4 sets, 12 reps
|
|
- Cable Tricep Pushdown: 4 sets, 12 reps
|
|
- Overhead Tricep Extension: 4 sets, 15 reps
|
|
- Eccentric Only Dips: 5 sets, 15 reps
|
|
- Dumbbell Flyes: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Wide-Grip Pull-Ups: 5 sets, 15 reps
|
|
- Seated Machine Row: 5 sets, 12 reps
|
|
- V-Bar Pull Down: 5 sets, 15 reps
|
|
- One Arm Dumbbell Row: 5 sets, 12 reps
|
|
- Underhand Lat Pull Down: 4 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Leg Press: 4 sets, 12 reps
|
|
- Standing Calf Raise: 4 sets, 15 reps
|
|
- Box Step-Up: 5 sets, 15 reps
|
|
- Leg Press Calf Raise: 4 sets, 15 reps
|
|
- Calf Raise Machine: 5 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 13:
|
|
Day 1: Push
|
|
- Incline Dumbbell Fly: 4 sets, 15 reps
|
|
- Pec Deck: 5 sets, 12 reps
|
|
- Eccentric Only Dips: 4 sets, 15 reps
|
|
- Cable Tricep Pushdown: 5 sets, 12 reps
|
|
- Dumbbell Shoulder Press: 4 sets, 12 reps
|
|
|
|
Day 2: Pull
|
|
- Dumbbell Curl: 4 sets, 15 reps
|
|
- Underhand Lat Pull Down: 4 sets, 15 reps
|
|
- Cable Face Pull: 4 sets, 15 reps
|
|
- Machine Row: 5 sets, 12 reps
|
|
- Seated Cable Row: 4 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Press Calf Raise: 4 sets, 15 reps
|
|
- Box Step-Up: 4 sets, 15 reps
|
|
- Squat: 4 sets, 15 reps
|
|
- Goblet Squat: 5 sets, 12 reps
|
|
- Leg Curls: 5 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Dumbbell Shoulder Press: 5 sets, 12 reps
|
|
- Dumbbell Arnold Press: 4 sets, 12 reps
|
|
- Machine Chest Press: 4 sets, 15 reps
|
|
- Lateral Raise: 4 sets, 12 reps
|
|
- Pec Deck: 4 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Lat Pull Down: 4 sets, 15 reps
|
|
- Shotgun Row: 4 sets, 12 reps
|
|
- Bent Over Barbell Row: 5 sets, 15 reps
|
|
- Dumbbell Shrugs: 5 sets, 12 reps
|
|
- Machine Row: 4 sets, 12 reps
|
|
|
|
Day 7: Legs
|
|
- Bodyweight Glute Bridge: 4 sets, 15 reps
|
|
- Squat: 4 sets, 12 reps
|
|
- Box Step-Up: 5 sets, 12 reps
|
|
- Leg Curls: 4 sets, 15 reps
|
|
- Calf Raise Machine: 4 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 14:
|
|
Day 1: Push
|
|
- Eccentric Only Dips: 5 sets, 12 reps
|
|
- Machine Chest Press: 5 sets, 12 reps
|
|
- Dumbbell Flyes: 4 sets, 15 reps
|
|
- Cable Tricep Pushdown: 5 sets, 15 reps
|
|
- Weight Plate Front Raise: 5 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Underhand Lat Pull Down: 5 sets, 15 reps
|
|
- Chin-Ups: 5 sets, 15 reps
|
|
- Dumbbell Curl: 5 sets, 12 reps
|
|
- Machine Row: 5 sets, 15 reps
|
|
- Cable Face Pull: 4 sets, 15 reps
|
|
|
|
Day 3: Legs
|
|
- Leg Curl: 5 sets, 15 reps
|
|
- Leg Curls: 4 sets, 12 reps
|
|
- Calf Raise Machine: 5 sets, 15 reps
|
|
- Hyperextension: 5 sets, 15 reps
|
|
- Box Step-Up: 4 sets, 15 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Skullcrusher: 4 sets, 15 reps
|
|
- Lateral Raise: 5 sets, 15 reps
|
|
- Dumbbell Arnold Press: 5 sets, 12 reps
|
|
- Dumbbell Shoulder Press: 5 sets, 12 reps
|
|
- Standing Dumbbell Press: 4 sets, 15 reps
|
|
|
|
Day 6: Pull
|
|
- Cable Pullover: 4 sets, 12 reps
|
|
- Dumbbell Shrugs: 5 sets, 12 reps
|
|
- One Arm Dumbbell Row: 5 sets, 15 reps
|
|
- Hammer Curl: 4 sets, 12 reps
|
|
- Cable Face Pull: 5 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Hyperextension: 4 sets, 15 reps
|
|
- Leg Curls: 5 sets, 12 reps
|
|
- Lunge: 4 sets, 12 reps
|
|
- Sumo Squat: 5 sets, 15 reps
|
|
- Standing Calf Raise: 5 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|
|
Advanced Routine 15:
|
|
Day 1: Push
|
|
- Incline Dumbbell Fly: 5 sets, 15 reps
|
|
- Machine Chest Press: 4 sets, 15 reps
|
|
- Dumbbell Arnold Press: 5 sets, 12 reps
|
|
- Chest Dips: 5 sets, 15 reps
|
|
- Pec Deck: 4 sets, 15 reps
|
|
|
|
Day 2: Pull
|
|
- Wide-Grip Pull-Ups: 4 sets, 15 reps
|
|
- One Arm Dumbbell Row: 5 sets, 15 reps
|
|
- Dumbbell Shrugs: 4 sets, 12 reps
|
|
- Shotgun Row: 4 sets, 15 reps
|
|
- Cable Pullover: 5 sets, 12 reps
|
|
|
|
Day 3: Legs
|
|
- Sumo Squat: 4 sets, 12 reps
|
|
- Leg Curls: 4 sets, 15 reps
|
|
- Standing Calf Raise: 5 sets, 15 reps
|
|
- Dumbbell Stiff Legged Deadlift: 5 sets, 12 reps
|
|
- Romanian Deadlift: 4 sets, 12 reps
|
|
|
|
Day 4: Rest Day
|
|
|
|
Day 5: Push
|
|
- Standing Dumbbell Press: 4 sets, 15 reps
|
|
- Incline Bench Press Machine: 4 sets, 12 reps
|
|
- Incline Dumbbell Fly: 4 sets, 12 reps
|
|
- Pec Deck: 5 sets, 15 reps
|
|
- Cable Tricep Pushdown: 4 sets, 12 reps
|
|
|
|
Day 6: Pull
|
|
- Reverse Grip Barbell Row: 5 sets, 12 reps
|
|
- Inverted Row: 5 sets, 12 reps
|
|
- Dumbbell Shrugs: 4 sets, 15 reps
|
|
- Bent Over Barbell Row: 4 sets, 15 reps
|
|
- Cable Pullover: 4 sets, 15 reps
|
|
|
|
Day 7: Legs
|
|
- Calf Raise Machine: 4 sets, 15 reps
|
|
- Dumbbell Stiff Legged Deadlift: 4 sets, 15 reps
|
|
- Standing Calf Raise: 4 sets, 12 reps
|
|
- Sumo Squat: 5 sets, 12 reps
|
|
- Squat: 5 sets, 12 reps
|
|
|
|
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
|
|
|