Looking to take your training to the next level? The Vesta 12-week full-body workout is designed for advanced gym-goers who want to build muscle and strength. This comprehensive plan includes a variety of exercises such as barbell bent over row, dumbbell bench press, cable kneeling rear delt row, and more to target every major muscle group. With 5 days of workouts per week, this program will help you develop a balanced, strong physique while enhancing your overall athletic performance. Get ready to challenge yourself and see impressive results with the Vesta workout plan.
Get ready to take your chest and shoulder strength to the next level with this intense workout. The first part of the workout focuses on the chest, with exercises such as the Dumbbell Bench Press, Smith Bench Press, Dumbbell Floor Fly, and Chest Dip. These exercises are designed to target different areas of the chest, helping to enhance overall muscle development and strength. The varying rep ranges in each set will challenge your muscles in different ways, promoting both endurance and muscle growth.
In the second part, the focus shifts to shoulder development with the Cable One Arm Lateral Bent-over exercises. These exercises help to target the lateral deltoid muscles, effectively shaping and strengthening the shoulders. The unilateral nature of the exercise ensures balanced development in both shoulders, reducing the risk of muscle imbalances. Remember to maintain proper form and control throughout each repetition to maximize the effectiveness of these exercises.
It's important to adjust the weights according to your fitness level, ensuring that the last few reps of each set are challenging but still allow for proper form. After this workout, be sure to replenish your body with a nutritious post-workout meal to aid in muscle recovery and growth.
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 12 and 12 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 12 and 12 reps
Day 2
This back workout is designed to help you develop a strong and muscular back. The first part of the workout focuses on compound movements to target the major muscles of the back. It starts with cable pulldowns, which engage the latissimus dorsi, followed by barbell bent over rows to activate the upper back and lats. Lever lying T-bar rows are included to further target the lats and overall back development. After completing these exercises, the workout transitions to single-arm lat pulldowns using the cable machine to emphasize unilateral strength and provide balanced development on both sides. Cable seated low rows are then performed to work on overall back thickness and strength, while cable straight arm pulldowns help in isolating the lats, reinforcing their activation and development.
To make the most out of this workout, focus on maintaining proper form throughout each exercise, and aim to challenge yourself with progressively heavier weights for each set. It's important to incorporate a combination of pulling movements to develop a well-rounded back, and ensure a well-balanced approach to overall back strength and development. Additionally, pay attention to your nutrition as a well-balanced diet can aid in muscle recovery and growth, which is crucial for the development of a strong and muscular back.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 12 and 12 reps
2
Barbell Bent Over Row4 sets • 20, 15, 12 and 12 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 12 and 12 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 12 and 12 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 12 and 12 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 12 and 12 reps
Day 3
To achieve toned and strong shoulders, this workout focuses on targeting all three deltoid heads - the anterior (front), lateral (side), and posterior (rear) - for balanced muscle development. The workout begins with the Barbell Standing Wide Military Press, engaging the entire shoulder complex, including the trapezius and triceps. The Dumbbell Arnold Press, which involves rotation of the palms during the movement, further stimulates the deltoids and provides a more comprehensive shoulder workout. Next, the focus shifts to the Barbell Upright Row, a compound exercise that primarily targets the lateral deltoid, and the Dumbbell Standing Alternate Vertical Front Raises, which effectively isolate the front deltoids. Finally, the Cable Kneeling Rear Delt Row with rope emphasizes the often neglected rear deltoids, crucial for optimal shoulder symmetry and strength. This workout, consisting of challenging sets and varied rep ranges, is designed to push your limits and promote muscle growth and endurance in the shoulder region.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 12 and 12 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 12 and 12 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 12 and 12 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 12 and 12 reps
Day 4
This intense leg workout is designed to target the major muscles of your lower body. The workout consists of four sets of five different exercises, each with decreasing reps from 20 to 12 to maximize muscle activation and hypertrophy. Begin with the Smith Chair Squat to engage your quadriceps, hamstrings, and glutes. Focus on maintaining proper form throughout the movement for optimal results. After the squat, move on to the Lever Leg Extension to isolate and strengthen your quadriceps. Make sure to control the movement and squeeze your quads at the top of each rep.
Following the leg extension, transition into the Lever Seated One Leg Curl to target your hamstrings and improve overall leg balance. Use a controlled tempo and full range of motion to fully engage the target muscles. Then, proceed to the Sled 45° Leg Press to challenge your quadriceps, hamstrings, and glutes. Focus on pushing through your entire foot and maintaining stability throughout the exercise. Finally, finish the workout with Barbell Romanian Deadlift to strengthen your posterior chain, especially the hamstrings and glutes. Keep your back straight and push your hips back as you lower the barbell.
As with any workout, it's important to warm up before starting and to stretch after completing the routine. Make sure to use proper form and technique for each exercise to prevent injury and to maximize the benefits of this challenging leg workout.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 12 and 12 reps
2
Lever Leg Extension4 sets • 20, 15, 12 and 12 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 12 and 12 reps
4
Sled 45° Leg Press4 sets • 20, 15, 12 and 12 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 12 and 12 reps
Day 5
Ready to sculpt your arms? This biceps and triceps-focused workout will help you do just that. The workout is designed to target the major muscle groups in your arms, helping you build strength and definition. The workout consists of high-rep sets, starting with barbell curls to work those biceps. Following that, you'll transition into dumbbell standing alternating tricep kickbacks to engage the triceps. After that, it's back to the biceps with dumbbell alternate biceps curls. Then, you'll focus on the triceps with cable overhead tricep extension using a straight bar. Next up, you'll continue to target the biceps with dumbbell incline alternate hammer curls. Finally, you'll finish with cable reverse grip triceps pushdown using an SZ-bar.
To get the most out of this workout, make sure to use proper form for each exercise. Keep your movements controlled and focus on feeling the muscle contractions. It's also important to choose weights that challenge you but still allow you to complete the designated number of reps with good form. Remember to warm up before starting the workout and to stretch your arms after you're done to aid in recovery. With consistent effort, this workout can help you achieve the toned, strong arms you've been working towards.
This chest workout is designed to help you build strength and definition in your chest muscles. The first part of the workout focuses on compound movements with the Dumbbell Bench Press and Smith Bench Press, which target the pectoralis major, anterior deltoids, and triceps. These exercises help in building overall chest strength and muscle mass. Following these, the Dumbbell Floor Fly and Chest Dip exercises are incorporated to target the chest muscles from different angles, helping to stimulate more muscle fibers and enhance muscle development.
To maximize the workout, the routine also includes Cable One Arm Lateral Bent-over exercises for each side. This targets the inner and outer chest muscles, providing a well-rounded chest workout. Remember to focus on form and control throughout each set for optimal results.
It's important to gradually increase your weights as you progress through the sets, and always maintain proper form to avoid injury. Additionally, maintaining a balanced and nutritious diet to complement this workout will help support muscle growth and recovery.
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 13 and 13 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 13 and 13 reps
Day 2
This back workout is designed to target all the major muscles in the back. The first superset includes cable pulldowns, barbell bent over rows, and lever lying T-bar rows, focusing on the lats, rhomboids, and traps. These exercises will help build a strong and defined back while also improving overall upper body strength. The second superset involves cable one arm lat pulldowns, cable seated low rows, and cable straight arm pulldowns. This targets the lats, rhomboids, and lower back, helping to build a well-rounded back and enhance overall posture.
To maximize the benefits of this workout, ensure proper form and technique. Engage the back muscles throughout each movement and avoid using momentum. Additionally, incorporate controlled breathing and a full range of motion to optimize muscle engagement. It's essential to pay attention to the mind-muscle connection, focusing on the back muscles working during each exercise.
As with any workout, proper nutrition and sufficient rest are key components for optimal results. Ensure you're getting enough protein to support muscle recovery and growth, and prioritize quality sleep to aid in the body's repair processes. Consistency is also crucial, so aim to incorporate this back workout into your routine at least once a week for noticeable improvements in strength and muscle definition.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 13 and 13 reps
2
Barbell Bent Over Row4 sets • 20, 15, 13 and 13 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 13 and 13 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 13 and 13 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 13 and 13 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 13 and 13 reps
Day 3
This shoulder workout is designed to build strength and definition in the deltoid muscles, giving you that strong and sculpted upper body look. The workout begins with Barbell Standing Wide Military Press, targeting the front and side deltoids, as well as engaging the trapezius and triceps. It’s essential to maintain proper form and a controlled movement throughout to prevent injury and optimize the muscle engagement. This exercise is superset with Dumbbell Arnold Press, effectively engaging all three deltoid heads for well-rounded development.
Next, focus shifts to the trapezius and medial deltoids with Barbell Upright Row, effectively targeting the shoulders and upper back. To complement this, Dumbbell Standing Alternate Vertical Front Raises are incorporated to hit the front deltoids and provide balanced shoulder development. Finally, the workout concludes with Cable Kneeling Rear Delt Row using a rope attachment, effectively targeting the rear deltoids for a complete shoulder workout.
Remember to stretch the shoulder muscles before and after the workout to improve flexibility and reduce the risk of injury. It's important to progressively increase the weights as you progress through the sets and reps while maintaining proper form. Proper nutrition and adequate rest are key to recovery and muscle growth after this intense workout.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 13 and 13 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 13 and 13 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 13 and 13 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 13 and 13 reps
Day 4
Get ready to sculpt and strengthen your legs with this intense workout routine. The workout consists of five highly effective leg exercises designed to target various leg muscles. You'll start with Smith chair squats, which are great for strengthening your quadriceps, hamstrings, and glutes. Follow that up with lever leg extensions to further isolate and challenge your quadriceps. Next, you'll move on to lever seated one-leg curls to effectively work your hamstrings and adductors. The workout continues with sled 45° leg press, a compound movement that targets your entire lower body, and finishes off with barbell Romanian deadlifts to work your hamstrings, glutes, and lower back.
To make the most of this workout, make sure to focus on proper form and technique for each exercise. It's important to maintain control throughout the entire range of motion and avoid using momentum to lift the weights. Remember to warm up before starting this workout and stretch your muscles afterward to aid in recovery and prevent injury. Feel free to adjust the weight and reps based on your fitness level, and always listen to your body to avoid pushing beyond its limits. By incorporating this leg workout into your routine, you'll be on your way to building strength and muscle in your lower body while improving your overall fitness level.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 13 and 13 reps
2
Lever Leg Extension4 sets • 20, 15, 13 and 13 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 13 and 13 reps
4
Sled 45° Leg Press4 sets • 20, 15, 13 and 13 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 13 and 13 reps
Day 5
Get ready to sculpt strong and defined arms with this intense arm workout. This workout consists of six challenging exercises that will target your biceps and triceps. The workout starts with barbell curls, which will effectively work your biceps, followed by standing alternating tricep kickbacks to engage your triceps. The next exercises are dumbbell alternate biceps curls to further strengthen your biceps, and cable overhead tricep extension straight-bar for enhanced tricep development.
To add more variety, the workout includes dumbbell incline alternate hammer curls to target different parts of your biceps, and finishes with cable reverse grip triceps pushdown using the SZ-bar for a complete tricep burnout. Each exercise is completed in 4 sets with decreasing reps from 20 to 13, to challenge and push your arm muscles to their limit.
Remember to maintain proper form throughout the exercises, and control the weights to prevent any unwanted strain. Make sure to use an appropriate weight for each set, allowing you to complete the desired number of reps with proper technique. After this intense arm workout, make sure to refuel your body with a protein-packed meal to support muscle recovery and growth.
This chest workout is designed to help you achieve a stronger and more defined chest. The routine includes a variety of exercises to target different areas of the chest muscles. To start, the dumbbell bench press and smith bench press are included to engage the chest muscles and enhance strength. Following this, the dumbbell floor fly and chest dip exercises are incorporated to further challenge the chest muscles and promote muscle growth. Additionally, the cable one arm lateral bent-over exercise is included to target the outer chest muscles and improve overall chest definition. These exercises are organized into supersets for maximum efficiency and results. It is important to maintain proper form and perform each exercise with control and focus for optimal effectiveness. This workout can be adjusted based on individual fitness levels and can be progressively challenging as strength improves.
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 14 and 14 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 14 and 14 reps
Day 2
This intense back and lat workout routine is designed to help you build upper body strength, improve muscle mass, and enhance definition. The workout starts with cable pulldowns, focusing on the lats and upper back, followed by barbell bent over rows to engage the entire back and build overall strength. Lever lying T-bar rows target the middle and lower back, adding thickness to these muscle groups. The next superset involves cable one-arm lat pulldowns, targeting each side of the back individually for balanced development. Cable seated low rows and cable straight arm pulldowns complete the routine, providing a thorough and effective workout for the back and lats. Remember to maintain proper form and technique throughout, and consider gradually increasing the weight as your strength improves.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 14 and 14 reps
2
Barbell Bent Over Row4 sets • 20, 15, 14 and 14 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 14 and 14 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 14 and 14 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 14 and 14 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 14 and 14 reps
Day 3
This shoulder workout is designed to build strength and definition in your shoulder muscles. It consists of five exercises that target different areas of the shoulders. The first superset consists of Barbell Standing Wide Military Press and Dumbbell Arnold Press. These exercises focus on the front and middle deltoids, helping to create that round and full look in the shoulder. The second superset, Barbell Upright Row and Dumbbell Standing Alternate Vertical Front Raises, targets the lateral and front deltoids, contributing to shoulder width and definition.
The cable kneeling rear delt row serves as an excellent finisher, hitting the rear delts to ensure overall shoulder balance and development. Throughout the workout, you'll be performing high reps to maximize muscle endurance and hypertrophy. Make sure to use challenging weights while maintaining proper form to fully engage the shoulder muscles. Remember to warm up before starting this workout, and always prioritize form and control during each movement to prevent injuries and promote muscle growth. After this workout, be sure to refuel with a post-workout meal or shake that includes protein and carbohydrates to aid in muscle recovery and growth.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 14 and 14 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 14 and 14 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 14 and 14 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 14 and 14 reps
Day 4
This leg workout is designed to target and strengthen your lower body muscles. The workout consists of five exercises, with each exercise to be performed for four sets with a decreasing number of reps in each set (20, 15, 14, and 14 reps). The workout begins with Smith Chair Squats, focusing on the quadriceps, hamstrings, and glutes. It is followed by Lever Leg Extensions to isolate and strengthen the quadriceps. The next exercise, Lever Seated One Leg Curl (R), targets the hamstrings, providing balanced lower body development. Sled 45° Leg Press challenges the entire lower body, emphasizing the quads, hamstrings, and glutes. The workout concludes with Barbell Romanian Deadlifts, engaging the hamstrings, glutes, and lower back. For each exercise, ensure proper form and technique to maximize the benefits and minimize the risk of injury. Remember to adjust the weight according to your fitness level and always warm up before starting the workout. Incorporate this routine into your overall fitness program to achieve stronger, more defined lower body muscles.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 14 and 14 reps
2
Lever Leg Extension4 sets • 20, 15, 14 and 14 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 14 and 14 reps
4
Sled 45° Leg Press4 sets • 20, 15, 14 and 14 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 14 and 14 reps
Day 5
Get ready for an intense biceps and triceps superset workout that will help you build strength and definition in your arms. This workout includes exercises like barbell curls, dumbbell tricep kickbacks, alternate biceps curls, cable overhead tricep extensions, incline hammer curls, and reverse grip triceps pushdowns. The workout is designed to target all the different muscles in your arms. With the specified reps and sets, you'll be able to challenge your muscles and push them to grow and become more defined.
Superset training involves doing two exercises back-to-back with little to no rest in between. In this workout, the biceps exercises and triceps exercises are paired together to maximize the training effect. This not only helps save time during the workout but also increases the intensity, leading to greater muscle fatigue and growth.
Remember to use proper form and technique for each exercise to prevent injury and maximize results. Be sure to maintain control throughout each movement, and focus on the mind-muscle connection to get the most out of each rep. Also, don't forget to fuel your body with the right nutrients, such as lean protein and complex carbohydrates, to support muscle recovery and growth. With dedication and consistency, this biceps and triceps workout will help you achieve the strong and defined arms you've been working towards.
Get ready to sculpt your chest and shoulders with this challenging workout! You'll start with dumbbell and smith bench presses to target your chest muscles from different angles. Then, move on to dumbbell floor fly and chest dip to further strengthen and define your chest. The workout also includes cable one arm lateral bent-over exercises to engage your shoulder muscles and improve overall shoulder stability. By performing the exercises in supersets, you'll maximize muscle engagement and endurance. Remember to maintain proper form, breathe consistently, and use a challenging weight that allows you to complete the prescribed reps with good technique. It's important to warm up before starting the workout and to stretch your chest and shoulders afterward to aid in recovery. Take your time to perform each repetition with control, and focus on feeling the muscle contraction throughout the movements. With dedication and consistency, you'll see improvement in both strength and muscle definition in your chest and shoulders.
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 10 and 10 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 10 and 10 reps
Day 2
This back workout is designed to target different muscle groups in your back, helping you increase strength and build muscle mass. The workout consists of various exercises including the cable pulldown, barbell bent over row, lever lying T-bar row, cable one arm lat pulldown, cable seated low row, and cable straight arm pulldown. The first three exercises focus on overall back development, while the cable one arm lat pulldown engages each side of the back individually, creating a balanced and symmetrical look. Additionally, the cable seated low row and straight arm pulldown help to improve muscle endurance and definition. The workout is structured with descending rep ranges to promote muscle hypertrophy and ensure progressive overload. It is recommended for intermediate to advanced fitness enthusiasts who are looking to challenge and enhance their back muscles for better performance and aesthetics.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 10 and 10 reps
2
Barbell Bent Over Row4 sets • 20, 15, 10 and 10 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 10 and 10 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 10 and 10 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 10 and 10 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 10 and 10 reps
Day 3
This intense shoulder workout is designed to help you build strength and definition in your shoulder muscles. The workout starts with the Barbell Standing Wide Military Press, targeting the deltoid muscles, followed by the Dumbbell Arnold Press, which engages the front and side deltoids. These two exercises are performed as a superset, maximizing the efficiency of your workout and challenging your muscles in different ways. The Barbell Upright Row is then incorporated to further target the deltoids and upper traps, contributing to overall shoulder development.
Next, the Dumbbell Standing Alternate Vertical Front Raises are included to isolate the front deltoids, while the Cable Kneeling Rear Delt Row with a rope engages the rear deltoids, resulting in a balanced shoulder workout.
It's important to maintain proper form and technique throughout each exercise to prevent injury and maximize muscle engagement. Ensure that you use an appropriate weight that allows you to complete the designated number of reps with good form. As with any workout, it's crucial to stay hydrated and nourished, so be sure to consume a balanced meal with protein and carbohydrates within an hour after completing the workout to support muscle recovery and growth. With consistent training and proper nutrition, this workout can help you achieve stronger, more defined shoulders.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 10 and 10 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 10 and 10 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 10 and 10 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 10 and 10 reps
Day 4
This leg workout is designed to target and strengthen your lower body muscles. It consists of five exercises that focus on various muscle groups in the legs and glutes. The workout begins with Smith Chair Squats, which target the quadriceps, hamstrings, and glutes. The Lever Leg Extension exercise follows, focusing on the quadriceps. These two exercises are supersetted, allowing for an intense and efficient workout.
Next, the Lever Seated One Leg Curl (R) targets the hamstrings, effectively complementing the previous exercises. This is then followed by the Sled 45° Leg Press, which primarily engages the quadriceps, hamstrings, and glutes. Lastly, the Barbell Romanian Deadlift targets the hamstrings and glutes.
To get the most out of this workout, it's crucial to maintain proper form throughout each exercise. Focus on controlled movements, engaging the targeted muscles, and avoid using momentum. It's also important to select weights that challenge you within the designated rep range for each set. Remember to warm up before starting the workout and allocate sufficient time for rest between sets to optimize muscle recovery. Consistency and progressive overload with this workout will help you achieve gains in lower body strength and muscle development.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 10 and 10 reps
2
Lever Leg Extension4 sets • 20, 15, 10 and 10 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 10 and 10 reps
4
Sled 45° Leg Press4 sets • 20, 15, 10 and 10 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 10 and 10 reps
Day 5
This workout is designed to focus on strengthening and sculpting the biceps and triceps. The first superset consists of barbell curls and dumbbell standing alternating tricep kickbacks. The barbell curls target the biceps, while the tricep kickbacks engage the triceps effectively. It is important to maintain proper form and control the weights throughout each set to maximize the benefits of these exercises.
The second superset includes dumbbell alternate biceps curls and cable overhead tricep extension with the straight bar. This combination of exercises targets the biceps and triceps from different angles, promoting balanced muscle development. It is important to select appropriate weights to challenge the targeted muscles while ensuring proper form and technique to prevent injury.
To complete the workout, the final superset encompasses dumbbell incline alternate hammer curls and cable reverse grip triceps pushdown with the SZ-bar. These exercises provide a comprehensive approach to strengthening the biceps and triceps, enhancing muscle definition and size. It's crucial to maintain a controlled pace and focus on the mind-muscle connection to achieve optimal results.
Incorporating this biceps and triceps superset workout into your routine can effectively enhance upper arm strength, promote muscle growth, and contribute to a more defined and sculpted appearance.
This chest workout is designed to target and increase the strength of your chest muscles. It starts with the dumbbell bench press, focusing on building muscle endurance with decreasing repetitions across the sets. The Smith bench press follows, aiming to provide a deep chest workout while reducing the weights and increasing the intensity. The dumbbell floor fly is incorporated to further engage the chest muscles, working across a range of motion with decreased repetitions, providing a comprehensive chest workout.
To finish, a superset of cable one arm lateral bent-over exercises are included. This targets the smaller stabilizing muscles while providing a complete chest workout. It is essential to maintain proper form and control throughout the movements to maximize the effectiveness of this challenging routine. Remember to hydrate and fuel your body with a balanced diet to support muscle recovery and growth.
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 11 and 11 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 11 and 11 reps
Day 2
This intense back workout focuses on building strength and definition in your back muscles. The workout starts with cable pulldowns, targeting the lats, and then moves on to barbell bent over rows and lever lying T-bar rows to engage the entire back musculature. The workout also includes a superset of cable one-arm lat pulldowns to ensure balanced development in both sides of the back. Following the superset, the session continues with cable seated low rows and cable straight arm pulldowns to exhaust the back musculature with higher rep ranges. It's important to maintain proper form throughout each exercise and to use a weight that challenges you within the prescribed rep range. Remember to warm up properly before starting and to stretch your back muscles after the workout for optimal recovery.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 11 and 11 reps
2
Barbell Bent Over Row4 sets • 20, 15, 11 and 11 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 11 and 11 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 11 and 11 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 11 and 11 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 11 and 11 reps
Day 3
This shoulder workout is designed to help you build strong and defined shoulders. The workout consists of a series of exercises targeting different parts of the shoulder muscles. It begins with the Barbell Standing Wide Military Press, which is an excellent compound exercise that works the entire shoulder complex. This exercise is performed for 4 sets with repetitions decreasing from 20 to 11, increasing the weight with each set to challenge the muscles.
Following the military press, the workout moves on to the Dumbbell Arnold Press. This exercise targets the front and side shoulders, providing a comprehensive shoulder workout. It's performed for 4 sets with decreasing repetitions, providing both strength and endurance benefits.
The Barbell Upright Row is next, emphasizing the upper trapezius and deltoid muscles. This exercise helps in developing overall shoulder strength and stability. It's paired as a superset with the Dumbbell Standing Alternate Vertical Front Raises, targeting the front and side delts with a focus on isolation and control.
To complete the workout, the Cable Kneeling Rear Delt Row is included to work the often neglected rear deltoid muscles. This exercise helps in achieving a balanced shoulder development, enhancing posture and overall upper body strength. With consistent training and proper form, this shoulder workout can contribute to significant improvements in shoulder strength and aesthetics.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 11 and 11 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 11 and 11 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 11 and 11 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 11 and 11 reps
Day 4
This lower body workout is designed to enhance strength and muscle development in the legs and glutes. The workout includes a combination of compound and isolated exercises to target the quadriceps, hamstrings, and glutes effectively. The first superset comprises Smith Chair Squats and Lever Leg Extensions. The chair squat is excellent for engaging the quadriceps, hamstrings, and glutes, while the leg extensions specifically target the quadriceps. The second superset consists of Lever Seated One Leg Curls and the Sled 45° Leg Press. The leg curls isolate the hamstrings, while the leg press further engages the quadriceps, hamstrings, and glutes. It's important to focus on maintaining proper form and control throughout each set to maximize the effectiveness of the exercises and reduce the risk of injury. To conclude the workout, the Barbell Romanian Deadlift is an exceptional compound movement that targets the hamstrings, glutes, and lower back. It's essential to use an appropriate weight to ensure proper form and execution. Remember to prioritize adequate warm-up and cool-down routines and consider incorporating protein-rich meals post-workout to support muscle recovery and growth.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 11 and 11 reps
2
Lever Leg Extension4 sets • 20, 15, 11 and 11 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 11 and 11 reps
4
Sled 45° Leg Press4 sets • 20, 15, 11 and 11 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 11 and 11 reps
Day 5
Get ready to elevate your arm game with this targeted biceps and triceps superset workout. The workout consists of a total of six exercises, with the first and third forming a superset targeting the biceps, and the second and fourth forming a superset targeting the triceps. To begin, grab a barbell for the barbell curls, aiming for 20 reps, then transition into the dumbbell standing alternating tricep kickback with 20 reps. Continue this pattern, with the reps decreasing for each set as you progress through the workout. You will feel the burn as you progress through the sets, focusing on form and control to maximize the effectiveness of each movement.
It's important to maintain proper form throughout the workout. When performing exercises such as the barbell curl and the dumbbell alternate biceps curl, ensure that your back is straight and your movements are controlled, preventing any swinging or momentum. When executing tricep exercises such as the cable overhead tricep extension and cable reverse grip triceps pushdown, maintain a stable core and avoid locking out your elbows to prevent unnecessary strain.
Incorporating this biceps and triceps superset workout into your training regimen will help improve your arm strength, enhance muscle definition, and take your fitness routine to the next level. Remember to pair this workout with a nutritious diet to support muscle recovery and growth, and always prioritize proper warm-up and cool-down exercises to prevent injury and maximize results.
This intense chest workout is designed to help you build a strong and defined chest by targeting all areas of the chest muscles. The workout consists of several exercises performed over four sets, with decreasing reps to promote muscle growth and strength.
The workout starts with dumbbell bench presses, utilizing free weights to engage stabilizing muscles and increase overall chest strength. Following this, the Smith bench press allows for a controlled and isolated movement to further target the chest muscles. The dumbbell floor fly is then performed to increase the stretch and contraction of the chest muscles. Finally, chest dips are incorporated to engage the lower chest and finishing the compound movements.
The workout also includes cable one arm lateral bent-over exercises, which focus on targeting the individual sides of the chest to ensure balanced development. It's essential to maintain proper form and control the weight throughout each repetition to effectively stimulate the chest muscles. Remember to adjust the weights and rest periods based on your individual fitness level and always warm up before starting the workout.
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 12 and 12 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 12 and 12 reps
Day 2
This intense back workout is designed to build upper body strength and improve muscle definition and mass. The workout consists of several key exercises to target different areas of the back. It starts with cable pulldowns, targeting the upper back, followed by barbell bent over rows to work the middle back, and lever lying T-bar rows for the lower back. After these foundational exercises, the workout includes supersets of cable one arm lat pulldowns to focus on each side of the back, followed by cable seated low rows and cable straight arm pulldowns to further engage the back muscles.
To maximize the benefits of this workout, it's important to focus on proper form and technique. Engage your back muscles throughout each exercise and avoid using momentum to lift the weights. Additionally, ensure that you are incorporating a mix of weight and reps that challenge your muscles while maintaining good form. Remember to warm up properly before starting the workout and cool down afterwards to prevent injury and aid muscle recovery. For optimal results, it's recommended to include this back workout in your routine at least once a week, giving your back muscles time to recover and grow stronger.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 12 and 12 reps
2
Barbell Bent Over Row4 sets • 20, 15, 12 and 12 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 12 and 12 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 12 and 12 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 12 and 12 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 12 and 12 reps
Day 3
In this shoulder-focused workout, we will be targeting the major muscle groups that make up the shoulders, including the deltoids and trapezius. The emphasis will be on building strength and stability in these crucial areas of the upper body. This workout consists of four different exercises, each to be performed for 4 sets with varying rep ranges to challenge the muscles in different ways and promote growth. Firstly, the Barbell Standing Wide Military Press is an excellent compound exercise that targets the deltoids, trapezius, and triceps. The Dumbbell Arnold Press follows, providing a great variation in angle and grip to fully engage the shoulder muscles. Subsequently, the Barbell Upright Row engages the deltoids and traps, while the Dumbbell Standing Alternate Vertical Front Raises help to isolate the front deltoids. Finally, the Cable Kneeling Rear Delt Row using a rope attachment targets the rear deltoids for a well-rounded shoulder workout.
To ensure optimal results from this workout, it's important to maintain proper form and technique throughout each exercise. Focus on controlled movements and utilize a weight that challenges the muscles within the specified rep range. Rest periods between sets should be kept relatively short, optimizing muscle tension, and promoting hypertrophy. It's important to start with a weight that allows completion of each set within the recommended rep range, and increase weight gradually as strength and endurance improve. Additionally, be sure to include proper warm-up and cooldown routines to prevent injury and promote recovery. Remember to listen to your body and adjust weight and reps accordingly, ensuring a challenging yet sustainable workout. Regular application of this workout, combined with a well-balanced nutrition plan, can contribute to noticeable improvements in shoulder strength and muscle definition over time.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 12 and 12 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 12 and 12 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 12 and 12 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 12 and 12 reps
Day 4
Our intense leg workout is designed to target all major muscles in the lower body for strength and tone. The workout consists of five exercises focusing on the quads, hamstrings, glutes, and calves. As part of an effective training strategy, we have incorporated the technique of supersets to maximize the workout efficiency. The workout begins with the Smith Chair Squat, targeting the quadriceps and glutes. After this, a superset is completed with the Lever Leg Extension to isolate and strengthen the quadriceps. Moving on to superset B, the Lever Seated One Leg Curl (R) is performed to target the hamstrings followed by the Sled 45° Leg Press to further engage the quadriceps, hamstrings, and glutes. The workout concludes with the Barbell Romanian Deadlift, effectively targeting the hamstrings and glutes. Remember to focus on a full range of motion and control throughout each exercise to optimize results. This workout is ideal for individuals looking to build lower body strength and muscle definition.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 12 and 12 reps
2
Lever Leg Extension4 sets • 20, 15, 12 and 12 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 12 and 12 reps
4
Sled 45° Leg Press4 sets • 20, 15, 12 and 12 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 12 and 12 reps
Day 5
This intense bicep and tricep workout is designed to help you build strength and definition in your arms. The workout consists of six exercises, grouped into supersets to maximize the efficiency of your training. In the first superset, you'll tackle barbell curls and dumbbell standing alternating tricep kickbacks to target both the biceps and triceps. Moving on, the second superset focuses on the biceps with dumbbell alternate biceps curls and includes tricep exercises such as cable overhead tricep extensions with a straight bar for a comprehensive upper body pump. The final superset incorporates dumbbell incline alternate hammer curls for bicep development and cable reverse grip triceps pushdowns with an SZ-bar for a complete tricep burnout. Each exercise is performed for 20, 15, 12, and 12 reps over four sets to ensure both muscle endurance and hypertrophy adaptations. Remember to maintain proper form, control your movements, and select weights that challenge you within the designated rep range. With consistent training, proper nutrition, and adequate rest, you can expect to see significant improvements in your arm strength and muscle tone.
This intense chest and shoulder workout is designed to build strength and muscle definition. The workout begins with the dumbbell bench press, targeting the pectoral muscles, with decreasing reps to increase the load. This is followed by the Smith bench press, allowing for a controlled movement and a focus on chest muscles. Moving on to the dumbbell floor fly, this exercise engages the chest muscles while also challenging stability. The chest dip exercise adds an additional challenge by engaging the triceps and chest, contributing to overall upper body strength. The workout concludes with cable one arm lateral bent-over exercises to target the shoulders, providing a well-rounded upper body workout. Ensure proper form and use appropriate weights to maximize results and minimize the risk of injury.
#
Exercise / Sets
Image
1
Dumbbell Bench Press4 sets • 20, 15, 8 and 8 reps
2
Smith Bench Press4 sets • 20, 15, 8 and 8 reps
3
Dumbbell Floor Fly4 sets • 20, 15, 8 and 8 reps
4
Chest Dip4 sets • 20, 15, 8 and 8 reps
5
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 8 and 8 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 8 and 8 reps
Day 2
This back workout routine is designed to target all aspects of your back, helping you develop strength and muscle tone. Begin with cable pulldowns, focusing on form and control to engage your lats and upper back. Next, move on to barbell bent over rows to engage the major back muscles, including the lats and rhomboids. The lever lying T-bar row is an excellent compound movement, activating multiple back muscles for complete development.
For the second half of the workout, you'll move into supersets to really push your back muscles to the limit. The cable one arm lat pulldown on each side isolates the lats while engaging the core for stability, and the cable seated low row and cable straight arm pulldown further exhaust and develop the back muscles.
Remember to use proper form throughout each exercise, focusing on the mind-muscle connection and controlling the movement. Ensure you're incorporating a balanced diet rich in protein and essential nutrients to support muscle recovery and growth. With consistency and dedication, this workout can help you build a strong, well-defined back.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 8 and 8 reps
2
Barbell Bent Over Row4 sets • 20, 15, 8 and 8 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 8 and 8 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 8 and 8 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 8 and 8 reps
6
Cable Seated Low Row4 sets • 20, 15, 8 and 8 reps
7
Cable Straight Arm Pulldown4 sets • 20, 15, 8 and 8 reps
Day 3
Welcome to the ultimate shoulder workout designed to sculpt and strengthen your deltoids. This routine consists of two challenging supersets to stimulate maximum muscle growth. The first superset includes the Barbell Standing Wide Military Press and the Dumbbell Arnold Press. With 4 sets of 20, 15, 8, and 8 reps, this combination targets the front, side, and rear delts, resulting in balanced growth and definition. The second superset comprises the Barbell Upright Row and the Dumbbell Standing Alternate Vertical Front Raises, engaging the lateral and anterior deltoid heads. Each exercise for 4 sets of 20, 15, 8, and 8 reps will push your shoulder muscles to the limit, creating a well-rounded and impressive look.
To cap off this comprehensive shoulder routine, we include the Cable Kneeling Rear Delt Row. By performing 4 sets of 20, 15, 8, and 8 reps, you'll ensure that the often neglected rear deltoids also receive the attention they need for complete shoulder development. Incorporate this workout into your fitness regimen to forge powerful and defined shoulders that make a statement.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 8 and 8 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 8 and 8 reps
3
Barbell Upright Row4 sets • 20, 15, 8 and 8 reps
4
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 8 and 8 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 8 and 8 reps
Day 4
Are you looking to strengthen and shape your lower body? This intense leg workout is designed to help you build strength, power, and muscle in your legs. The workout includes a variety of exercises that target different muscle groups in your lower body.
The workout starts with Smith chair squats to target your quads, hamstrings, and glutes. The use of the Smith machine ensures stability and proper form as you perform the squats. Following the squats, you'll move on to lever leg extensions to isolate and strengthen your quadriceps, followed by lever seated one-leg curls and sled 45° leg presses to target your hamstrings and glutes.
To finish off the workout, you'll perform barbell Romanian deadlifts to work on your hamstrings, glutes, and lower back. With 4 sets of decreasing reps for each exercise, you'll progressively challenge your muscles while aiming to increase both strength and endurance.
Remember to focus on proper form and breathing throughout the workout. In addition, make sure to choose weights that allow you to complete the designated reps with good form. This workout is best suited for intermediate to advanced individuals who are looking to enhance their lower body strength and develop lean muscle mass in their legs.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 8 and 8 reps
2
Lever Leg Extension4 sets • 20, 15, 8 and 8 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 8 and 8 reps
4
Sled 45° Leg Press4 sets • 20, 15, 8 and 8 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 8 and 8 reps
Day 5
This arm workout is designed to target your biceps and triceps for maximum strength and toning. It consists of 6 exercises, and it's split into two supersets. The first superset includes barbell curls and dumbbell standing alternating tricep kickbacks. For the barbell curls, use a weight that allows you to perform 20 reps for the first set, then gradually increase the weight for the subsequent sets. After the barbell curls, move directly to the dumbbell standing alternating tricep kickbacks. This combination of exercises will challenge both your biceps and triceps, promoting muscle growth and definition.
The second superset consists of dumbbell alternate biceps curls and cable overhead tricep extension straight-bar. With the dumbbell alternate biceps curls, focus on controlled movements and a full range of motion for each arm. Once completed, transition to the cable overhead tricep extension straight-bar. This workout targets the long head of the triceps, enhancing overall arm strength and stability.
To finish off the arm workout, perform dumbbell incline alternate hammer curls followed by cable reverse grip triceps pushdown using an SZ-bar. The incline position will place more emphasis on the long head of the biceps, while the cable reverse grip triceps pushdown targets the lateral and medial heads of the triceps. Be sure to maintain proper form and focus on mind-muscle connection throughout the entire routine for optimal results!
Get ready for an intense chest workout that will help you build strength and muscle definition. This workout includes four sets of dumbbell bench press, smith bench press, dumbbell floor fly, and chest dip, with the number of repetitions decreasing with each set to increase intensity. Additionally, there are two supersets of cable one arm lateral bent-over raises, targeting the chest and shoulder muscles from different angles. Remember to maintain proper form and control throughout each exercise to maximize the effectiveness of the workout. To get the most out of this routine, focus on gradually increasing the weight as you progress and ensure adequate rest and recovery between sets. Always consult with a fitness professional before attempting a new exercise routine, to make sure it's suitable for your individual fitness level and any pre-existing conditions.
#
Exercise / Sets
Image
1
Dumbbell Bench Press4 sets • 20, 15, 9 and 9 reps
2
Smith Bench Press4 sets • 20, 15, 9 and 9 reps
3
Dumbbell Floor Fly4 sets • 20, 15, 9 and 9 reps
4
Chest Dip4 sets • 20, 15, 9 and 9 reps
5
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 9 and 9 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 9 and 9 reps
Day 2
This intense back workout is designed to help you build upper body strength and increase muscle mass. The workout begins with cable pulldowns, targeting the lats and upper back. Moving on to barbell bent over rows, you'll engage your lower back, lats, and rhomboids, while also working on your grip strength and stability. Lever lying T-bar rows follow, providing a great overall back workout. The workout then progresses to cable one arm lat pulldowns, working each side individually to ensure balanced muscle development. Cable seated low rows are next, targeting the lats, traps, and rhomboids, while also engaging the biceps and forearms. Finally, the workout concludes with cable straight arm pulldowns, focusing on the lats and improving shoulder stability. Remember to focus on proper form, control your movements, and adjust the weight to ensure it's challenging but manageable for each set.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 9 and 9 reps
2
Barbell Bent Over Row4 sets • 20, 15, 9 and 9 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 9 and 9 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 9 and 9 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 9 and 9 reps
6
Cable Seated Low Row4 sets • 20, 15, 9 and 9 reps
7
Cable Straight Arm Pulldown4 sets • 20, 15, 9 and 9 reps
Day 3
This intense shoulder workout is designed to help you build strong and sculpted shoulders. The workout consists of a series of exercises targeting different areas of the shoulders. The first superset includes Barbell Standing Wide Military Press and Dumbbell Arnold Press. These exercises focus on the front and side delts, helping to build strength and definition. The second superset consists of Barbell Upright Row and Dumbbell Standing Alternate Vertical Front Raises, targeting the side and front delts. This combination helps in developing well-rounded shoulders.
Additionally, the workout includes Cable Kneeling Rear Delt Row, an exercise that specifically targets the rear delts, helping to improve posture and shoulder stability.
To get the most out of this workout, it's important to focus on form and controlled movements. Use a weight that challenges you but allows you to complete the designated number of reps with proper form. Remember to warm up before starting the workout and cool down after finishing. Proper nutrition and sufficient rest are also essential for muscle recovery and growth. Incorporate this shoulder workout into your routine to see significant shoulder strength and development over time.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 9 and 9 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 9 and 9 reps
3
Barbell Upright Row4 sets • 20, 15, 9 and 9 reps
4
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 9 and 9 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 9 and 9 reps
Day 4
This lower body workout focuses on building strength and muscle in the legs and glutes. The session starts with Smith chair squats to target the quads, hamstrings, and glutes. A superset follows with lever leg extensions, which isolate and thoroughly work the quadriceps. The workout then moves to lever seated one leg curls, which target the hamstrings, and finishes with the sled 45° leg press to develop overall leg strength. The final exercise, barbell Romanian deadlifts, engages the hamstrings and glutes, providing a well-rounded leg workout.
To maximize the benefits of this workout, it's essential to focus on form and control throughout each exercise. Maintaining proper form not only enhances results but also minimizes the risk of injury. Ensure that the weight used challenges you without compromising your technique. As the reps decrease throughout the sets, aim to increase the weight slightly while maintaining good form. Remember to warm up adequately before starting the workout and cool down and stretch the muscles afterward to aid in recovery and reduce muscle soreness.
As with any exercise program, it's important to listen to your body. If an exercise causes pain beyond normal muscle fatigue, stop and reassess your technique. If the discomfort persists, consult with a fitness professional or healthcare provider.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 9 and 9 reps
2
Lever Leg Extension4 sets • 20, 15, 9 and 9 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 9 and 9 reps
4
Sled 45° Leg Press4 sets • 20, 15, 9 and 9 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 9 and 9 reps
Day 5
This biceps and triceps workout is designed to help you build strength and definition in your arms. The workout consists of targeted exercises that focus on both the biceps and triceps muscles. The workout includes barbell curls, dumbbell standing alternating tricep kickbacks, dumbbell alternate biceps curls, cable overhead tricep extension, dumbbell incline alternate hammer curls, and cable reverse grip triceps pushdown. These exercises are structured into supersets to maximize the workout efficiency.
The workout begins with barbell curls, targeting the biceps, followed by dumbbell standing alternating tricep kickbacks, focusing on the triceps. The second superset comprises of dumbbell alternate biceps curls for biceps development and cable overhead tricep extension for triceps isolation. Lastly, the dumbbell incline alternate hammer curls and cable reverse grip triceps pushdown are designed to provide a complete arm workout. It's essential to maintain proper form and technique throughout each exercise to prevent injury and ensure maximum effectiveness.
To achieve optimal results, progressively increase the weight as the reps decrease to challenge the muscles and promote growth. Additionally, ensure adequate nutrition by consuming a balanced diet that includes lean protein, healthy fats, and complex carbohydrates to support muscle recovery and growth. Hydration is also crucial, so be sure to drink plenty of water before, during, and after the workout to stay energized and replenish lost fluids. With consistency and dedication, this workout can help you achieve strong, defined arms.
This workout is designed to target your chest and shoulder muscles for maximum strength and hypertrophy. Starting with dumbbell bench presses, you will engage your chest and front deltoids as you lower the weights to the sides of your chest and press them back up. Next, the Smith bench press will further stimulate your chest, shoulders, and triceps with a guided barbell movement. Moving on to dumbbell floor flys, you'll achieve a deep stretch in your chest, targeting the muscle fibers for growth and development. As you progress to chest dips, your body weight will provide resistance, working your chest, anterior deltoid, and triceps. The final superset consisting of cable one arm lateral bent-over exercises will engage your lateral deltoid to shape and strengthen your shoulders. Remember to maintain proper form, breathe throughout the movements and give your maximum effort for optimal results!
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 10 and 10 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 10 and 10 reps
Day 2
This back workout is designed to target and strengthen key muscle groups to improve overall back strength and definition. Starting with cable pulldowns, you will engage your lats and upper back, with the option to gradually increase the weight as you progress through the sets. Moving on to barbell bent over rows, you'll emphasize the middle and lower back, working on building a well-rounded back musculature. Lever lying T-bar row will engage both the upper and mid-back muscles, offering a comprehensive approach to back development. The superset of cable one arm lat pulldowns ensures unilateral engagement, helping to address any strength imbalances. Finally, cable seated low rows and cable straight arm pulldowns will round out the workout, targeting the lower back and emphasizing the importance of maintaining a strong, healthy back for overall fitness. Remember to focus on form and range of motion to get the most out of each exercise and avoid injury.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 10 and 10 reps
2
Barbell Bent Over Row4 sets • 20, 15, 10 and 10 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 10 and 10 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 10 and 10 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 10 and 10 reps
Cable Straight Arm Pulldown4 sets • 20, 15, 10 and 10 reps
Day 3
Get ready to sculpt strong and defined shoulders with this challenging workout routine. The workout begins with the Barbell Standing Wide Military Press, targeting the deltoid muscles to enhance shoulder strength and size. Followed by the Dumbbell Arnold Press, which further engages the deltoids and helps in developing the shoulder muscles. Moving on to the Barbell Upright Row, this exercise is designed to target the trapezius and deltoid muscles, enhancing shoulder stability and strength. Next up, the Dumbbell Standing Alternate Vertical Front Raises focus on the anterior deltoids, contributing to a well-rounded shoulder development. Lastly, the Cable Kneeling Rear Delt Row with rope engages the rear deltoids, promoting balanced shoulder muscle development. With 4 sets of 20, 15, 10, and 10 reps for each exercise, this workout will challenge your shoulders and help in achieving a sculpted look.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 10 and 10 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 10 and 10 reps
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 10 and 10 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 10 and 10 reps
Day 4
Get ready to sculpt and strengthen your lower body with this intense workout routine. The workout begins with Smith Chair Squats, targeting your quadriceps, hamstrings, and glutes. Next, you'll move on to Lever Leg Extensions to isolate and strengthen your quadriceps. The workout continues with Lever Seated One Leg Curls, focusing on your hamstrings, followed by the Sled 45° Leg Press, which is a great compound exercise for the entire lower body. The final exercise is the Barbell Romanian Deadlift, which targets the hamstrings, glutes, and lower back.
To maximize your results, it's essential to focus on proper form and technique for each exercise. When performing the Smith Chair Squats, make sure your back is straight, and your knees do not extend past your toes. For the Lever Leg Extensions, adjust the machine to align with the proper range of motion for your legs. Remember to engage your core and maintain control throughout the movement. The Lever Seated One Leg Curls require steady control and squeezing the hamstrings at the peak of the movement. For the Sled 45° Leg Press, ensure your feet are placed shoulder-width apart, and your knees are following the direction of your toes. Lastly, for the Barbell Romanian Deadlift, focus on hinging at the hips, keeping the bar close to your body, and maintaining a neutral spine.
This workout is designed to challenge your lower body and promote muscle growth, so it's important to fuel your body with adequate nutrition such as lean proteins, complex carbohydrates, and healthy fats. Make sure to stay hydrated and allow for proper rest and recovery after this demanding workout to optimize your progress and prevent injury.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 10 and 10 reps
2
Lever Leg Extension4 sets • 20, 15, 10 and 10 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 10 and 10 reps
4
Sled 45° Leg Press4 sets • 20, 15, 10 and 10 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 10 and 10 reps
Day 5
This challenging workout focuses on building arm strength through a combination of biceps and triceps exercises. The workout consists of intense high-rep sets designed to push your muscles to the limit and maximize gains. The first superset begins with barbell curls, targeting the biceps, followed by dumbbell standing alternating tricep kickbacks, targeting the triceps. Both exercises are performed for 4 sets, with decreasing reps (20, 15, 10, and 10) in each set to ensure progressive overload and muscle fatigue.
The second superset starts with dumbbell alternate biceps curls, engaging the biceps, followed by cable overhead tricep extension straight-bar, focusing on the triceps. Again, both exercises are completed for 4 sets, with diminishing reps (20, 15, 10, and 10) in each set. This combination of biceps and triceps exercises with decreasing reps in each set is designed to challenge your muscles and promote hypertrophy.
To finish off the workout, the final superset consists of dumbbell incline alternate hammer curls for the biceps and cable reverse grip triceps pushdown with the SZ-bar for the triceps. Both exercises are performed for 4 sets with decreasing reps (20, 15, 10, and 10) in each set, providing a final pump to the arms and ensuring complete muscular exhaustion. Remember to maintain proper form and focus on controlled movements throughout the workout for optimal results. With dedication and consistency, this intense arm workout can help you achieve substantial gains in biceps and triceps strength.
This intense chest workout is designed to help you build strength and size in your chest muscles. It includes a combination of dumbbell bench presses, Smith bench presses, dumbbell floor flys, and chest dips, all aimed at targeting different areas of the chest for a well-rounded development. The workout also incorporates cable one arm lateral bent-over raises to engage the chest muscles in a different way and to work on muscular balance and stability.
To get the most out of this workout, it's important to ensure proper form and technique for each exercise. Remember to warm up before starting the workout, and start with lighter weights for higher reps to prep the muscles for the heavier sets. Throughout the workout, focus on controlled movements and avoid using momentum to lift the weights. Gradually increase the weight as you progress through the sets, aiming for a challenging but manageable load for the designated rep range.
It's crucial to pay attention to your breathing during each exercise. Exhale during the exertion phase (e.g., when pushing the weights up during the bench press) and inhale during the lowering phase. Additionally, maintaining proper nutrition and adequate rest will aid in muscle recovery and growth. Ensure you're consuming enough protein and overall calories to support muscle repair and growth, and prioritize quality sleep to maximize the benefits of your hard work in the gym.
Remember to consult with a fitness professional before attempting this workout, especially if you're new to weight training or have any pre-existing health concerns. With dedication and consistency, this chest workout can contribute to significant strength and muscle gains over time.
#
Exercise / Sets
Image
1
Dumbbell Bench Press4 sets • 20, 15, 5 and 5 reps
2
Smith Bench Press4 sets • 20, 15, 5 and 5 reps
3
Dumbbell Floor Fly4 sets • 20, 15, 5 and 5 reps
4
Chest Dip4 sets • 20, 15, 5 and 5 reps
5
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 5 and 5 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 5 and 5 reps
Day 2
For an intense back workout, this routine covers all bases. Starting with cable pulldowns, you'll target your lats and build strength in your upper body. Moving on to barbell bent over rows, you'll engage multiple muscle groups, amplifying the effects. Then, with lever lying T-bar rows, you'll focus on the middle and lower back, increasing power and stability. The superset of cable one arm lat pulldowns helps to isolate each side independently, ensuring balanced development. Cable seated low rows and cable straight arm pulldowns conclude the workout with a focus on the lower back and overall back muscles, providing a comprehensive session for a strong and defined back.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 5 and 5 reps
2
Barbell Bent Over Row4 sets • 20, 15, 5 and 5 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 5 and 5 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 5 and 5 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 5 and 5 reps
6
Cable Seated Low Row4 sets • 20, 15, 5 and 5 reps
7
Cable Straight Arm Pulldown4 sets • 20, 15, 5 and 5 reps
Day 3
This shoulder workout is designed to target all three heads of the deltoids, enhancing overall muscle definition and strength. The workout consists of two supersets, starting with barbell standing wide military press and dumbbell Arnold press. The wide military press works the front and side delts, while the Arnold press targets the front delts, giving a complete shoulder development. Followed by barbell upright row and dumbbell standing alternate vertical front raises, this superset helps in targeting the medial and front delts with maximum muscle engagement. The final exercise, cable kneeling rear delt row, focuses on rear deltoid development and provides a well-rounded shoulder routine. With the combination of heavy and lighter sets, this workout aims to challenge the muscle fibers and achieve maximal hypertrophy for overall shoulder growth.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 5 and 5 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 5 and 5 reps
3
Barbell Upright Row4 sets • 20, 15, 5 and 5 reps
4
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 5 and 5 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 5 and 5 reps
Day 4
This leg workout is designed to target and strengthen the major muscle groups in your lower body. The workout consists of four sets of each exercise with varying reps to challenge and push your muscles to grow and develop. To begin, start with the Smith Chair Squat, which engages your quadriceps, hamstrings, and glutes. Utilize proper form and a challenging weight to maximize the benefits of this exercise.
Following the Smith Chair Squats, move on to the Lever Leg Extension. This exercise isolates your quadriceps and helps build definition and strength. After completing the Leg Extensions, transition to the Lever Seated One Leg Curl to concentrate on your hamstrings. Maintaining proper form and control is crucial for this exercise. Next, perform the Sled 45° Leg Press to target your quadriceps, hamstrings, and glutes while also working on stability and balance.
Finally, wrap up the workout with the Barbell Romanian Deadlift, which targets your hamstrings and lower back. This exercise also aids in enhancing your overall posture and stabilization. Remember to use appropriate weights and focus on proper technique to avoid injury and achieve optimal results. Fuel your body with a balanced post-workout meal to aid in muscle recovery and growth.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 5 and 5 reps
2
Lever Leg Extension4 sets • 20, 15, 5 and 5 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 5 and 5 reps
4
Sled 45° Leg Press4 sets • 20, 15, 5 and 5 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 5 and 5 reps
Day 5
Looking to sculpt and strengthen your arms? This intense bicep and tricep superset workout is designed to help you achieve just that. The workout features a series of exercises aimed at targeting the biceps and triceps, helping to improve muscle definition and strength in the upper arms.
The workout begins with barbell curls, an effective exercise for isolating the biceps and building arm strength. This is followed by dumbbell standing alternating tricep kickbacks, which engage the triceps and help tone the arms. The superset then moves on to dumbbell alternate biceps curls, targeting the biceps from a different angle and further enhancing arm development.
Next, the cable overhead tricep extension straight-bar exercise targets the triceps, providing a comprehensive upper arm workout. The workout continues with dumbbell incline alternate hammer curls, another effective bicep exercise, and finishes with cable reverse grip triceps pushdown using an SZ-bar, focusing on further strengthening the triceps.
By incorporating these exercises into your routine, you can improve arm strength and achieve greater definition. Remember to maintain proper form, breathe steadily, and choose weights that allow you to complete the prescribed number of reps. Rest for 60-90 seconds between sets to optimize muscle recovery and maximize the benefits of this challenging arm workout.
This intense workout is designed to build chest and shoulder strength through a combination of targeted exercises. The dumbbell bench press and smith bench press are both effective compound movements that engage multiple muscle groups in the chest, shoulders, and arms. By performing 4 sets of 20, 15, 6, and 6 reps, you'll challenge your muscles and promote growth. The inclusion of the dumbbell floor fly and chest dips further targets the chest muscles, helping to enhance definition and strength. To complement these exercises, the cable one arm lateral bent-over exercises offer an effective way to isolate and target the shoulder muscles, providing a well-rounded upper body workout. By performing 4 sets of each exercise, you'll push your muscles to adapt and grow, maximizing your strength gains and overall upper body development.
#
Exercise / Sets
Image
1
Dumbbell Bench Press4 sets • 20, 15, 6 and 6 reps
2
Smith Bench Press4 sets • 20, 15, 6 and 6 reps
3
Dumbbell Floor Fly4 sets • 20, 15, 6 and 6 reps
4
Chest Dip4 sets • 20, 15, 6 and 6 reps
5
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 6 and 6 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 6 and 6 reps
Day 2
This intense back workout is designed to help you build strength and muscle mass. It includes a variety of exercises targeting different muscle groups in the back. The workout starts with cable pulldowns, focusing on the lats and upper back. Then, it moves on to barbell bent-over rows and lever lying T-bar rows to further engage the back muscles. The workout also includes cable one-arm lat pulldowns and cable seated low rows to target specific areas of the back, ensuring a comprehensive workout. Finally, the routine finishes with cable straight arm pulldowns to target the lower lats and enhance back definition. It is recommended to use proper form and technique, engaging the back muscles effectively and minimizing the risk of injury. Make sure to progressively increase the weights as you get stronger, aiming to challenge your muscles for continuous growth and development. This intense workout will help you achieve a stronger and well-defined back with consistent effort and dedication.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 6 and 6 reps
2
Barbell Bent Over Row4 sets • 20, 15, 6 and 6 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 6 and 6 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 6 and 6 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 6 and 6 reps
6
Cable Seated Low Row4 sets • 20, 15, 6 and 6 reps
7
Cable Straight Arm Pulldown4 sets • 20, 15, 6 and 6 reps
Day 3
This shoulder workout is designed to increase strength and stability in the shoulder muscles. The combination of exercises targets different parts of the shoulder, helping to build overall shoulder strength and size. It starts with the Barbell Standing Wide Military Press, which is an excellent compound exercise for building overall shoulder strength. The Dumbbell Arnold Press is then performed to further target the deltoid muscles, helping to develop a well-rounded shoulder appearance. The Barbell Upright Row is included to hit the traps and deltoids, complementing the previous exercises. Following this, the Dumbbell Standing Alternate Vertical Front Raises provide a focused movement for the anterior deltoids, contributing to overall shoulder development. Finally, the Cable Kneeling Rear Delt Row targets the rear delts, helping to balance out shoulder development and prevent imbalances. In addition to these exercises, it is important to maintain proper nutrition and adequate rest to support muscle recovery and growth. Remember to start with lighter weights to focus on form and gradually increase the load as strength improves. It's essential to maintain proper form throughout each exercise to reduce the risk of injury and maximize the effectiveness of the workout.
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 6 and 6 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 6 and 6 reps
3
Barbell Upright Row4 sets • 20, 15, 6 and 6 reps
4
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 6 and 6 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 6 and 6 reps
Day 4
Get ready for an intense leg workout that will challenge your lower body and help you build strength and muscle. This workout consists of two supersets to really push your limits. The first superset includes Smith Chair Squats and Lever Leg Extensions. Start with 4 sets of 20 reps for the Smith Chair Squats, then decrease the reps to 15, 6, and 6 as the sets progress. Immediately move on to the Lever Leg Extensions and perform the same rep and set scheme. This will target your quadriceps, hamstrings, and glutes for an all-around lower body workout.
Next, challenge your hamstrings with the second superset featuring Lever Seated One Leg Curls and Sled 45° Leg Press. Perform 4 sets of 20, 15, 6, and 6 reps for each exercise. The Lever Seated One Leg Curls will isolate and strengthen your hamstrings, while the Sled 45° Leg Press will target your quadriceps and glutes.
Finish off the workout with Barbell Romanian Deadlifts, performing 4 sets of 20, 15, 6, and 6 reps. This exercise will engage your posterior chain, including your hamstrings, glutes, and lower back, helping you build a strong and defined lower body. Remember to maintain proper form throughout the workout, and if needed, adjust the weight to ensure that you can complete the desired number of reps for each set. With consistency and progressive overload, this challenging leg workout will help you achieve your strength and muscle-building goals.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 6 and 6 reps
2
Lever Leg Extension4 sets • 20, 15, 6 and 6 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 6 and 6 reps
4
Sled 45° Leg Press4 sets • 20, 15, 6 and 6 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 6 and 6 reps
Day 5
This intense upper body workout focuses on strengthening and toning your arms. It consists of two supersets to maximize the efficacy and efficiency of the session. The first superset includes barbell curls and dumbbell standing alternating tricep kickbacks. The barbell curls target the biceps, bringing about growth and strength. The tricep kickbacks engage the triceps, helping you achieve defined arms. To perform the kickbacks, maintain a straight back and engage your core for stability. The second superset involves dumbbell alternate biceps curls and cable overhead tricep extension straight-bar. The biceps curls work on each arm individually, promoting balanced development. Meanwhile, the tricep extensions target the triceps from a different angle, aiding in comprehensive muscle engagement. For a complete arm workout, finish with dumbbell incline alternate hammer curls and cable reverse grip triceps pushdown using the SZ-bar. The hammer curls accentuate the biceps and forearms, while the triceps pushdowns effectively isolate and fatigue the triceps. Ensure proper form, breathing, and control throughout the workout to maximize results while minimizing the risk of injury.
This workout is designed to build strength and definition in the chest muscles. The first four exercises focus on the pectoral muscles from different angles. The Dumbbell Bench Press and Smith Bench Press are traditional chest exercises that target the middle and upper pectoral muscles. The Dumbbell Floor Fly exercise targets the chest muscles in a stretched position, providing a deep stretch and contraction. The Chest Dip exercise is an effective bodyweight movement that engages the chest, shoulders, and triceps.
The final superset (Cable One Arm Lateral Bent-over raises) focuses on isolating and targeting the side (lateral) head of the deltoid muscle. It provides an extra burnout for the shoulders and helps in achieving that 'capped' deltoid look, in turn enhancing the overall upper body aesthetic. Take care to ensure proper form and a controlled range of motion to maximize the benefit of this workout. Aim for a weight that allows you to complete the designated reps with good form. Remember to maintain proper nutrition and sufficient rest to support muscle recovery and growth.
#
Exercise / Sets
Image
1
Dumbbell Bench Press4 sets • 20, 15, 7 and 7 reps
2
Smith Bench Press4 sets • 20, 15, 7 and 7 reps
3
Dumbbell Floor Fly4 sets • 20, 15, 7 and 7 reps
4
Chest Dip4 sets • 20, 15, 7 and 7 reps
5
Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 7 and 7 reps
6
Cable One Arm Lateral Bent-over (L)4 sets • 20, 15, 7 and 7 reps
Day 2
Get ready for an intense back workout that will help you build strength and muscle definition. The workout is designed to target all major muscle groups in the back, giving you a comprehensive and challenging session. Starting with cable pulldowns, you'll work on your lats and upper back, focusing on both strength and endurance as the reps increase through the sets. As you move on to barbell bent over rows and lever lying T-bar rows, you'll engage the lower and mid-back muscles, building strength and stability. The superset of cable one-arm lat pulldowns will further challenge each side of your back, ensuring balanced development.
Moving on to cable seated low rows and cable straight arm pulldowns, your entire back will be thoroughly engaged, leading to increased strength and muscle growth. This workout is suitable for intermediate to advanced individuals looking to push their limits and see real progress in their back development. Remember to maintain proper form and control throughout each exercise, and adjust the weight to ensure you're hitting the prescribed rep ranges. It's also important to fuel your body with the right nutrients, so be sure to prioritize protein intake and proper hydration to support your muscles during and after this challenging workout.
#
Exercise / Sets
Image
1
Cable Pulldown4 sets • 20, 15, 7 and 7 reps
2
Barbell Bent Over Row4 sets • 20, 15, 7 and 7 reps
3
Lever Lying T-bar Row4 sets • 20, 15, 7 and 7 reps
4
Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 7 and 7 reps
5
Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 7 and 7 reps
6
Cable Seated Low Row4 sets • 20, 15, 7 and 7 reps
7
Cable Straight Arm Pulldown4 sets • 20, 15, 7 and 7 reps
Day 3
Get ready to sculpt and strengthen your shoulders with this intense shoulder workout targeting all three deltoid heads. The workout is designed to build massive shoulders through a series of challenging exercises. The routine includes Barbell Standing Wide Military Press, Dumbbell Arnold Press, Barbell Upright Row, Dumbbell Standing Alternate Vertical Front Raises, and Cable Kneeling Rear Delt Row. Each exercise is to be performed in 4 sets, with the reps decreasing from 20 to 7 as the weight increases.
The first superset includes Barbell Standing Wide Military Press and Dumbbell Arnold Press, focusing on the front and side delts. These exercises are designed to target the deltoids and build strength and mass. The second superset includes Barbell Upright Row and Dumbbell Standing Alternate Vertical Front Raises, targeting the side and rear delts. The Cable Kneeling Rear Delt Row is performed to isolate and stimulate the rear deltoids, ensuring a balanced shoulder development.
To maximize the effectiveness of this workout, it's important to maintain proper form throughout each exercise, engage in a dynamic warm-up to prepare the muscles, and fuel the body with high-quality nutrition for optimal performance and recovery. Challenge yourself with this shoulder workout and watch your shoulders grow stronger and more defined!
#
Exercise / Sets
Image
1
Barbell Standing Wide Military Press4 sets • 20, 15, 7 and 7 reps
2
Dumbbell Arnold Press4 sets • 20, 15, 7 and 7 reps
3
Barbell Upright Row4 sets • 20, 15, 7 and 7 reps
4
Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 7 and 7 reps
5
Cable Kneeling Rear Delt Row (with rope) (male)4 sets • 20, 15, 7 and 7 reps
Day 4
Get ready to challenge your lower body with this intense workout focused on building strength in your legs and glutes. This workout consists of 5 exercises, each with 4 sets of 20, 15, 7 and 7 reps. For the best results, focus on maintaining proper form throughout each exercise. Start with the Smith Chair Squat, targeting your quadriceps, hamstrings, and glutes. Follow it up with the Lever Leg Extension to isolate and strengthen your quadriceps. The Lever Seated One Leg Curl is next, emphasizing your hamstring muscles while the Sled 45° Leg Press targets both your quads and glutes. Finish off with the Barbell Romanian Deadlift to engage your hamstrings, glutes, and lower back.
To maximize the benefits of this workout, ensure you warm up thoroughly before starting and cool down properly after completing it. Remember to adjust the weights according to your strength and fitness level and focus on controlled movements. Maintain a balanced diet to support your muscle recovery and growth. Incorporating this workout into your training routine can help you achieve greater lower body strength and muscle development.
#
Exercise / Sets
Image
1
Smith Chair Squat4 sets • 20, 15, 7 and 7 reps
2
Lever Leg Extension4 sets • 20, 15, 7 and 7 reps
3
Lever Seated One Leg Curl (R)4 sets • 20, 15, 7 and 7 reps
4
Sled 45° Leg Press4 sets • 20, 15, 7 and 7 reps
5
Barbell Romanian Deadlift4 sets • 20, 15, 7 and 7 reps
Day 5
Get ready for an intense arm workout that will push your muscles to the limit. This workout consists of two supersets designed to target your biceps and triceps effectively. To start off, you will perform barbell curls for 20 reps followed by dumbbell standing alternating tricep kickbacks for 20 reps. This will challenge both the biceps and triceps, promoting muscle growth and strength. As you progress through each set, the reps will decrease to 15, 7, and 7, increasing the intensity and focusing on muscle fatigue and hypertrophy.
Moving on, the second superset involves dumbbell alternate biceps curls for 20 reps paired with cable overhead tricep extension and straight bar for 20 reps. This combination will ensure a comprehensive workout for your arms, hitting different angles and muscle fibers. As with the first superset, the reps will decrease over the sets, intensifying the challenge and maximizing muscle activation.
Finish strong with dumbbell incline alternate hammer curls for 20 reps and cable reverse grip triceps pushdown with an SZ-bar for 20 reps. This workout will leave your arms feeling pumped and thoroughly worked. Remember to maintain proper form throughout each exercise and focus on controlled movements to maximize the benefits. Incorporate this challenging arm workout into your routine to build strength, definition, and endurance in your biceps and triceps.
