PortgasDAce
New member
Day 1: Chest And Back
Bench Press - Medium Grip
10 sets of 10 reps.
90 seconds rest
Bent Over Barbell
10 sets of 10 reps.
90 seconds rest
Cable Crossover
3 sets of 10 reps
60 seconds rest
Close-Grip Front Lat Pulldown Front Lat Pulldown
3 sets of 10 reps
60 seconds rest
Day 2: Legs And Abs
Barbell Squat Barbell
10 sets of 10 reps
90 seconds rest
Lying Leg Curls Lying
10 sets of 10 reps
90 seconds rest
Seated Calf Raise
3 sets of 10 reps
60 seconds rest
Hanging Leg Raise
3 sets of 10 reps
60 seconds rest
Day 4: Arms And Shoulders
Smith Machine Close-Grip Bench Press
10 sets of 6 reps
90 seconds rest
Barbell Curl Barbell
10 sets of 6 reps
90 seconds rest
Side Lateral Raise
3 sets of 6 reps
60 seconds rest
Seated Bent-Over Rear Delt Raise Bent-Over Rear Delt Raise
3 sets of 6 reps
60 seconds rest
Or this?
DAY 1: FULL-BODY WORKOUT
BARBELL BENCH PRESS
8 sets of 8 reps
PUSH PRESS
8 sets of 8 reps
BARBELL SQUAT
8 sets of 8 reps
TRICEPS DIP
8 sets of 8 reps
EZ-BAR BICEPS CURL
8 sets of 8 reps
RACK PULL
8 sets of 8 reps
DUMBBELL SHRUG
8 sets of 8 reps
SEATED LEG CURL
8 sets of 8 reps
DAY 2: FULL-BODY WORKOUT
CABLE FLY
8 sets of 8 reps
LATERAL RAISE
8 sets of 8 reps
JUMP SQUAT
8 sets of 8 reps
TRICEPS ROPE PUSH-DOWN
8 sets of 8 reps
LYING CABLE BICEPS CURL
8 sets of 8 reps
LAT PULL-DOWN
8 sets of 8 reps
UPRIGHT CABLE ROW
8 sets of 8 reps
BARBELL LUNGE
8 sets of 8 reps
DAYS 3 & 4: REST
DAY 5: FULL-BODY WORKOUT
DUMBBELL BENCH PRESS
8 sets of 8 reps
SEATED DUMBBELL SHOULDER PRESS
8 sets of 8 reps
LEG PRESS
8 sets of 8 reps
CLOSE-GRIP BENCH PRESS
8 sets of 8 reps
BARBELL BICEPS CURL
8 sets of 8 reps
BENT-OVER ROW
8 sets of 8 reps
BARBELL SHRUG
8 sets of 8 reps
STIFF-LEGGED DEADLIFT
8 sets of 8 reps
DAY 6: FULL-BODY WORKOUT
DUMBBELL FLY
8 sets of 8 reps
ALTERNATING DUMBBELL FRONT RAISE
8 sets of 8 reps
LEG EXTENSION
8 sets of 8 reps
OVERHEAD TRICEPS EXTENSION
8 sets of 8 reps
ALTERNATING HAMMER CURL
8 sets of 8 reps
PULL-UP
8 sets of 8 reps
LYING LEG CURL
8 sets of 8 reps
SHRUG
8 sets of 8 reps
Which one is better for you? Im coming from high volume workout
Bench Press - Medium Grip
10 sets of 10 reps.
90 seconds rest
Bent Over Barbell
10 sets of 10 reps.
90 seconds rest
Cable Crossover
3 sets of 10 reps
60 seconds rest
Close-Grip Front Lat Pulldown Front Lat Pulldown
3 sets of 10 reps
60 seconds rest
Day 2: Legs And Abs
Barbell Squat Barbell
10 sets of 10 reps
90 seconds rest
Lying Leg Curls Lying
10 sets of 10 reps
90 seconds rest
Seated Calf Raise
3 sets of 10 reps
60 seconds rest
Hanging Leg Raise
3 sets of 10 reps
60 seconds rest
Day 4: Arms And Shoulders
Smith Machine Close-Grip Bench Press
10 sets of 6 reps
90 seconds rest
Barbell Curl Barbell
10 sets of 6 reps
90 seconds rest
Side Lateral Raise
3 sets of 6 reps
60 seconds rest
Seated Bent-Over Rear Delt Raise Bent-Over Rear Delt Raise
3 sets of 6 reps
60 seconds rest
Or this?
DAY 1: FULL-BODY WORKOUT
BARBELL BENCH PRESS
8 sets of 8 reps
PUSH PRESS
8 sets of 8 reps
BARBELL SQUAT
8 sets of 8 reps
TRICEPS DIP
8 sets of 8 reps
EZ-BAR BICEPS CURL
8 sets of 8 reps
RACK PULL
8 sets of 8 reps
DUMBBELL SHRUG
8 sets of 8 reps
SEATED LEG CURL
8 sets of 8 reps
DAY 2: FULL-BODY WORKOUT
CABLE FLY
8 sets of 8 reps
LATERAL RAISE
8 sets of 8 reps
JUMP SQUAT
8 sets of 8 reps
TRICEPS ROPE PUSH-DOWN
8 sets of 8 reps
LYING CABLE BICEPS CURL
8 sets of 8 reps
LAT PULL-DOWN
8 sets of 8 reps
UPRIGHT CABLE ROW
8 sets of 8 reps
BARBELL LUNGE
8 sets of 8 reps
DAYS 3 & 4: REST
DAY 5: FULL-BODY WORKOUT
DUMBBELL BENCH PRESS
8 sets of 8 reps
SEATED DUMBBELL SHOULDER PRESS
8 sets of 8 reps
LEG PRESS
8 sets of 8 reps
CLOSE-GRIP BENCH PRESS
8 sets of 8 reps
BARBELL BICEPS CURL
8 sets of 8 reps
BENT-OVER ROW
8 sets of 8 reps
BARBELL SHRUG
8 sets of 8 reps
STIFF-LEGGED DEADLIFT
8 sets of 8 reps
DAY 6: FULL-BODY WORKOUT
DUMBBELL FLY
8 sets of 8 reps
ALTERNATING DUMBBELL FRONT RAISE
8 sets of 8 reps
LEG EXTENSION
8 sets of 8 reps
OVERHEAD TRICEPS EXTENSION
8 sets of 8 reps
ALTERNATING HAMMER CURL
8 sets of 8 reps
PULL-UP
8 sets of 8 reps
LYING LEG CURL
8 sets of 8 reps
SHRUG
8 sets of 8 reps
Which one is better for you? Im coming from high volume workout