Bigger Leaner Stronger

Contributed by: Macs1245

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Day 1 Chest & Abs

• Bench Press - Barbell
  3 sets × 3 reps, 3m rest
• Fly - Dumbbell
  3 sets × 3 reps, 3m rest
• Incline Bench Press - Barbell
  3 sets × 3 reps, 3m rest
• Pullover - Barbell
  3 sets × 3 reps, 3m rest
• Chest Dip - Bodyweight/Weighted
  3 sets × 12 reps, 3m rest
• Push-up - Bodyweight/Weighted
  3 sets × 12 reps, 3m rest
• Crunch - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  4 sets × 10 reps, 1m rest

Day 2 Back & Traps

• T-bar Row - Barbell
  3 sets × 3 reps, 3m rest
• Close Grip Pulldown - Cable
  3 sets × 3 reps, 3m rest
• Rear Pulldown - Cable
  3 sets × 3 reps, 3m rest
• Bent-over Row - Barbell
  3 sets × 3 reps, 3m rest
• One Arm Bent-over Row - Dumbbell
  3 sets × 3 reps, 3m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 15 reps, 90s rest
• Crunch - Bodyweight/Weighted
  4 sets × 25 reps, 1s rest
• Hanging Leg Raise - Bodyweight/Weighted
  4 sets × 10 reps, 1s rest

Day 3 Shoulders & Abs

• Military Press - Barbell
  3 sets × 3 reps, 3m rest
• Front Raise - Barbell
  3 sets × 3 reps, 3m rest
• Lateral Raise - Dumbbell
  3 sets × 3 reps, 3m rest
• Rear Lateral Raise - Dumbbell
  3 sets × 3 reps, 3m rest
• Upright Row - Barbell
  3 sets × 3 reps, 3m rest
• Shrug - Barbell
  3 sets × 3 reps, 3m rest
• Sit Up - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest
• Lying Leg Raise - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest

Day 4 Biceps & Forearms

• Alternating Curl - Dumbbell
  3 sets × 3 reps, 3m rest
• Curl - Barbell
  3 sets × 3 reps, 3m rest
• Incline Curl - Dumbbell
  3 sets × 3 reps, 3m rest
• Preacher Curl - Barbell
  3 sets × 3 reps, 3m rest
• Hammer Curl - Dumbbell
  3 sets × 3 reps, 3m rest
• Concentration Curl - Dumbbell
  3 sets × 3 reps, 3m rest
• Crunch - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  4 sets × 15 reps, 1m rest

Day 5 Triceps & Abs

• Close Grip Bench Press - Barbell
  3 sets × 3 reps, 3m rest
• Pushdown - Cable
  3 sets × 3 reps, 3m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 3 reps, 3m rest
• Triceps Extension - Barbell
  3 sets × 3 reps, 3m rest
• Kickback - Dumbbell
  3 sets × 3 reps, 3m rest
• Triceps Dip - Bodyweight/Weighted
  3 sets × 3 reps, 3m rest
• Crunch - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  4 sets × 10 reps, 1m rest

Day 6 Legs & Calves

• Squat - Barbell
  3 sets × 3 reps, 3m rest
• Stiff-leg Deadlift - Barbell
  3 sets × 3 reps, 3m rest
• Lunge - EZ Curl Bar
  3 sets × 3 reps, 3m rest
• Leg Extension - Cable
  3 sets × 3 reps, 3m rest
• Kneeling Leg Curl - Cable
  3 sets × 3 reps, 3m rest
• Safety Calf Raise - Cable
  3 sets × 3 reps, 3m rest
• Crunch - Bodyweight/Weighted
  3 sets × 25 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  3 sets × 10 reps, 1m rest