Build Muscle and Blast your Core by Alex Meyers

By Alex Meyers

	Advanced (3+ years)
	70 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Back Hyperextension Bench, Weight Plate, Squat Rack, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Bodyweight, Reverse Hyper Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, EZ Bar, Incline Bench, Single D-Handle Attachment, Dips (Parallel) Bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Lying Leg Curl Machine, Glute Ham Developer (GHD), PVC Pipe, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

Looking to build muscle mass and blast your core? Try this routine averaging 8-10 reps to really get your muscles burning. You'll hit your abs/core every workout to get them toned and strong!

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Back

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	4 sets	8 reps	60s
2.Hyperextension	3 sets	10 reps	60s
3.Weighted Pullup	3 sets	8 reps	60s
4.Bent Over Barbell Row	3 sets	8 reps	60s
5.Inverted Row	3 sets	20 reps	60s
6.Seated Cable Row	3 sets	8 reps	60s
7.Barbell Shrug	3 sets	8 reps	60s
Circuit #8 - 1 set Rest 60s between rounds
8A.Plank with Oblique Crunch	1 set	70s	0s
8B.Lever Reverse Hyper-extension (plate loaded)	1 set	8 reps	0s
8C.Raised-Legs Crunch	1 set	35 reps	60s

Day 2 - Shoulder & Biceps

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Exercise	Sets	Reps	Rest
1.Dumbbell Lateral Raise	3 sets	8 reps	60s
2.One Arm Front Cable Raise	3 sets	8 reps	60s
3.Seated Dumbbell Shoulder Press	3 sets	8 reps	60s
4.Weighted Chin-up	3 sets	8 reps	60s
5.Standing Hammer Curl	3 sets	8 reps	60s
6.EZ-Bar Curl See Exercise Notes	21 sets	2 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.T Stabilization	3 rounds	55s	0s
7B.Sprinter Sit up	3 rounds	20 reps	0s
7C.Dragon Flag Sit Up	3 rounds	20 reps	60s

Day 3 - Chest & Triceps

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	8 reps	60s
2.Barbell Incline Bench Press	3 sets	8 reps	60s
3.Cable Standing Fly	3 sets	8 reps	60s
4.Chest Dips	3 sets	10 reps	60s
5.Cable Triceps Pressdown	3 sets	8 reps	60s
6.EZ-Bar Skullcrusher	3 sets	8 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Star Plank	3 rounds	65s	0s
7B.Lying Scissor Kick	3 rounds	10 reps	0s
7C.V-up	3 rounds	10 reps	60s

Day 4 - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	8 reps	60s
2.Barbell Deadlift	4 sets	8s	60s
3.Dumbbell Alternating Side Lunge	3 sets	8 reps	60s
4.Lever Alternating Lying Leg Curl	3 sets	8 reps	60s
5.Glute-Ham Raise (PVC Pipe Assisted)	3 sets	8 reps	60s
6.Dumbbell Calf Raises	3 sets	20 reps	60s
7.Seated Calf Raise Machine See Exercise Notes	3 sets	20 reps	60s
Circuit #8 - 3 rounds Rest 60s between rounds
8A.Russian Twist	3 rounds	15 reps	0s
8B.Cable Standing Shoulder External Rotation	3 rounds	15 reps	0s
8C.Twisting Floor Crunch	3 rounds	15 reps	60s

Date Created: 3/14/2019, UTC

Last Updated: 10/26/2021, UTC

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