Workout Plans
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MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 1 : Back, Biceps, Calves & Abs

Exercises 14
Equipment Yes

Exercise 1A

Hang Clean You'll need: Barbell How to
hang clean thumbnail
-- sets
6 reps
15 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 1B

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup thumbnail
-- sets
10-12 reps
15 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 1C

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
-- sets
10 reps
15 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 1D

Dumbbell Stiff-Leg Deadlift to Shrug
exercise image placeholder
-- sets
8 reps
15 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 2A

Power Shrug
exercise image placeholder
-- sets
10 reps
15 sec rest
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 2B

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
-- sets
10 reps
15 sec rest
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 2C

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
-- sets
10 reps
15 sec rest
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 2D

Plate-Resisted Good Morning
exercise image placeholder
-- sets
10 reps
15 sec rest
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.

Exercise 3A

Standing Cable Curl
exercise image placeholder
-- sets
10 reps
15 sec rest
Perform exercises 3A-3C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.

Exercise 3B

Single-Leg Standing Dumbbell Calf Raise You'll need: Weight Plates, Dumbbells How to
Single-Leg Standing Dumbbell Calf Raise thumbnail
-- sets
10* reps
15 sec rest
*Per leg. Perform exercises 3A-3C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.

Exercise 3C

Oblique Crunch
Oblique Crunch thumbnail
-- sets
10* reps
15 sec rest
*Per side. Perform weighted. Perform exercises 3A-3C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.

Exercise 4A

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
-- sets
8 reps
15 sec rest
Perform exercises 4A-4C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.

Exercise 4B

Smith Machine Calf Raise
exercise image placeholder
-- sets
12 reps
15 sec rest
Perform exercises 4A-4C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.

Exercise 4C

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
-- sets
15-20 reps
15 sec rest
Perform exercises 4A-4C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
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