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Build Muscle and Blast your Core by Alex Meyers

By Alex Meyers

Experience
Advanced (3+ years)
Time
85 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Flat Bench, Glute Ham Developer (GHD), Incline Bench, Machine, PVC Pipe, Pull up bar, Single Grip Handle Strap, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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! 

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Workout Overview



Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 10 reps, (rest 60s)
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Weighted Pullup
3 sets, 8 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8 reps, (rest 60s)
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Inverted Row demonstrationPlay Inverted Row demonstration
3 sets, 20 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Plank with Oblique Crunch demonstrationPlay Plank with Oblique Crunch demonstration
1 set, 70s, (rest 60s)
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Raised-Legs Crunch demonstrationPlay Raised-Legs Crunch demonstration
1 set, 35 reps, (rest 60s)
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Shoulder & Biceps

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Dumbbell Lateral Raise
3 sets, 8 reps, (rest 60s)
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Front Cable Raise demonstrationPlay Front Cable Raise demonstration
3 sets, 8 reps, (rest 60s)
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Seated Dumbbell Shoulder Press
3 sets, 8 reps, (rest 60s)
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Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3 sets, 8 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 8 reps, (rest 60s)
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EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
21 sets, 2 reps, (rest 60s)
- DB Sevens - https://chunkfitness.com/exercises/arm-exercises/bicep-exercises/3-part-curls-21s-dumbbell
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Circuit
T Stabilization demonstrationPlay T Stabilization demonstration
3 sets, 55s, (rest 60s)
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Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
3 sets, 20 reps, (rest 60s)
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Dragon Flag Sit Up
3 sets, 20 reps, (rest 60s)
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Chest & Triceps

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 reps, (rest 60s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 reps, (rest 60s)
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 8 reps, (rest 60s)
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Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, 10 reps, (rest 60s)
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 8 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Star Plank demonstrationPlay Star Plank demonstration
3 sets, 65s, (rest 60s)
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Lying Scissor Kick demonstrationPlay Lying Scissor Kick demonstration
3 sets, 10 reps, (rest 60s)
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V-up demonstrationPlay V-up demonstration
7C. V-up
3 sets, 10 reps, (rest 60s)
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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8s, (rest 60s)
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Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
3 sets, 8 reps, (rest 60s)
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Lever Alternating Lying Leg Curl demonstrationPlay Lever Alternating Lying Leg Curl demonstration
3 sets, 8 reps, (rest 60s)
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Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
3 sets, 8 reps, (rest 60s)
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Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
3 sets, 20 reps, (rest 60s)
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Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
-Lever Seated Calf Raise
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Circuit
Russian Twist
3 sets, 15 reps, (rest 60s)
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Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
3 sets, 15 reps, (rest 60s)
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Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 15 reps, (rest 60s)
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Date Created: 3/14/2019, EDT


Last Updated: 5/20/2021, EDT

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