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High Volume Emphasis Muscle Growth Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
67 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Incline Bench, Bodyweight, Pull up bar, Other, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper Body Focus A

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Barbell Rack Pull
10 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Underhand Bent-over Row
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Barbell Skullcrusher
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternating Toe Touch
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Lower Body Focus B

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Barbell Back Squat
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Glute Bridge
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wood Chop with Rope Attachment
4 sets, 15 reps, (rest 60s)
Each side
Time between exercises: 60s
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Dumbbell Side Bend
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Body Focus B

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Barbell Rack Pull
10 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Underhand Bent-over Row
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Barbell Skullcrusher
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternating Toe Touch
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Lower Body Focus B

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Barbell Back Squat
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Glute Bridge
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wood Chop with Rope Attachment
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:10:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:10:00 GMT+0000 (Coordinated Universal Time)

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