By nSuns
Intermediate (2-3 years) | |
47 minutes/day | 6 days/week | 4 weeks | |
Build Muscle, Gain Strength, Powerlifting | |
Barbell, Flat Bench, Chest Press (Bench Press) Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Incline Bench, 2 x Dumbbell, Bodyweight, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment Show More |
Average Exertion | Average Cardio Intensity |
Description |
assistance: chest, arms and back
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press See Exercise Notes | 9 sets | 8 reps | 60s | |
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 8 sets | 8 reps | 60s | |
3.Machine Bench Press | 3 sets | 12-15 reps | 60s | |
4.Barbell Biceps Curl | 3 sets | 12-15 reps | 60s | |
5.Rope Cable Triceps Extension | 3 sets | 12-15 reps | 60s | |
6.Pull-up | 3 sets | 12-15 reps | 60s |
assistance: legs and abs
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat See Exercise Notes | 9 sets | 5 reps | 60s | |
2.Barbell Sumo Deadlift See Exercise Notes | 8 sets | 8 reps | 60s | |
3.Leg Extensions | 3 sets | 12-15 reps | 60s | |
4.Lying Leg Curls | 3 sets | 12-15 reps | 60s | |
5.Lying Leg Curls | 3 sets | 12-15 reps | 60s |
assistance: shoulders and chest
Exercise | Sets | Reps | Rest | |
1.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 9 sets | 5 reps | 60s | |
2.Barbell Incline Bench Press See Exercise Notes | 8 sets | 8 reps | 60s | |
3.Dumbbell Lateral Raise | 3 sets | 12-15 reps | 60s | |
4.Incline Dumbbell Press | 3 sets | 12-15 reps | 60s |
assistance: back and abs
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift See Exercise Notes | 9 sets | 5 reps | 60s | |
2.Crossed-Arm Barbell Front Squat See Exercise Notes | 8 sets | 8 reps | 60s | |
3.Chin-up | 3 sets | 12-15 reps | 60s | |
4.Lying Knee Raise (on floor) | 3 sets | 12-15 reps | 60s |
assistance: arms and misc.
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press See Exercise Notes | 9 sets | 5 reps | 60s | |
2.Barbell Close-Grip Bench Press See Exercise Notes | 8 sets | 8 reps | 60s | |
3.Standing Dumbbell Biceps Curl | 3 sets | 12-15 reps | 60s | |
4.Cable Triceps Pressdown | 3 sets | 12-15 reps | 60s |
assistance: upper back and legs
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat See Exercise Notes | 8 sets | 3 reps | 60s | |
2.Barbell Sumo Deadlift See Exercise Notes | 1 set | 1 reps | 60s | |
3.Bent Over Barbell Row | 3 sets | 12-15 reps | 60s | |
4.Leg Extensions | 3 sets | 12-15 reps | 60s | |
5.Lying Leg Curls | 3 sets | 12-15 reps | 60s |
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