28 day

Contributed by: Francis Li

Save Routine

Day 1

• Bench Press - Dumbbell
  3 sets × 10 reps, 40s rest
• Bent-over Row - Dumbbell
  3 sets × 10 reps, 40s rest
• Single Leg Split Squat - Dumbbell
  3 sets × 10 reps, 40s rest
• Shoulder Press - Dumbbell
  2 sets × 10 reps, 40s rest
• Seated Leg Curl - Lever
  2 sets × 7 reps, 40s rest
• Curl - EZ Curl Bar
  2 sets × 10 reps, 40s rest
• Pushdown - Cable
  2 sets × 10 reps, 40s rest
• Seated Calf Raise - Lever
  2 sets × 12 reps, 40s rest
• Sit-up - Bodyweight/Weighted
  3 sets × 0 reps, 20s rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  2 sets × 12 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 12 reps, 20s rest

Day 2

• Bench Press - Smith
  4 sets × 12 reps, 30s rest
• Bent-over Row - Smith
  4 sets × 12 reps, 30s rest
• Seated Leg Press - Lever
  4 sets × 12 reps, 30s rest
• Shoulder Press - Dumbbell
  3 sets × 12 reps, 30s rest
• Stiff-leg Deadlift - Dumbbell
  3 sets × 7 reps, 30s rest
• Curl - EZ Curl Bar
  3 sets × 12 reps, 30s rest
• Lying Triceps Extension - Dumbbell
  3 sets × 12 reps, 30s rest
• Seated Calf Press - Lever
  3 sets × 12 reps, 30s rest
• Sit-up - Bodyweight/Weighted
  3 sets × 0 reps, 20s rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  2 sets × 12 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 12 reps, 20s rest

Day 4

• a. Bench Press - Smith
  4 sets × 20 reps, 20s rest
• b. Fly - Dumbbell
  4 sets × 20 reps, 20s rest
• Bench Press - Smith
  2 sets × 40 reps, 1m rest
• a. Bent-over Row - Smith
  4 sets × 20 reps, 20s rest
• b. Stiff-arm Pushdown - Cable
  4 sets × 20 reps, 20s rest
• Bent-over Row - Smith
  2 sets × 40 reps, 1m rest
• a. Curl - EZ Curl Bar
  3 sets × 20 reps, 20s rest
• b. Incline Curl - Dumbbell
  3 sets × 20 reps, 20s rest
• Curl - EZ Curl Bar
  2 sets × 40 reps, 1m rest
• a. Standing Calf Raise - Lever
  3 sets × 20 reps, 20s rest
• b. Seated Calf Press - Lever
  3 sets × 20 reps, 20s rest
• Standing Calf Raise - Lever
  2 sets × 40 reps, 1m rest
• Shrug - Dumbbell
  2 sets × 20 reps, 1m rest

Day 5

• a. Shoulder Press - Dumbbell
  3 sets × 20 reps, 20s rest
• b. Shoulder Press - Dumbbell
  3 sets × 20 reps, 20s rest
• Shoulder Press - Dumbbell
  2 sets × 40 reps, 1m rest
• a. Close Grip Bench Press - Smith
  3 sets × 20 reps, 20s rest
• b. Overhead Triceps Extension - Dumbbell
  3 sets × 20 reps, 20s rest
• Close Grip Bench Press - Smith
  2 sets × 40 reps, 1m rest
• a. Seated Leg Curl - Lever
  3 sets × 20 reps, 20s rest
• b. Stiff-leg Deadlift - EZ Curl Bar
  3 sets × 20 reps, 20s rest
• Seated Leg Curl - Lever
  2 sets × 40 reps, 1m rest
• a. Squat - Smith
  4 sets × 20 reps, 20s rest
• b. Seated Leg Press - Lever
  4 sets × 20 reps, 20s rest
• Squat - Smith
  2 sets × 40 reps, 1m rest
• Shrug - Dumbbell
  2 sets × 20 reps, 1m rest

Day 15

• a. Bench Press - Smith
  3 sets × 10 reps, 20s rest
• b. Fly - Dumbbell
  3 sets × 10 reps, 90s rest
• a. Bent-over Row - Smith
  3 sets × 10 reps, 20s rest
• b. Pullover - Dumbbell
  3 sets × 10 reps, 90s rest
• a. Curl - EZ Curl Bar
  2 sets × 10 reps, 20s rest
• b. Incline Curl - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Standing Calf Raise - Lever
  2 sets × 10 reps, 20s rest
• b. Seated Calf Press - Lever
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  4 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 0 reps, 90s rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  1 sets × 10 reps, 90s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 16

• Shoulder Press - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Close Grip Bench Press - Smith
  2 sets × 10 reps, 20s rest
• b. Lying Triceps Extension - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Seated Leg Press - Lever
  3 sets × 10 reps, 20s rest
• b. Sissy Squat - Bodyweight/Weighted
  3 sets × 10 reps, 90s rest
• a. Seated Leg Curl - Lever
  2 sets × 6 reps, 20s rest
• b. Stiff-leg Deadlift - Dumbbell
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 18

• a. Bench Press - Dumbbell
  2 sets × 10 reps, 20s rest
• b. Fly - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Chin-up - Bodyweight/Weighted
  2 sets × 10 reps, 20s rest
• b. Stiff-arm Pushdown - Cable
  2 sets × 10 reps, 90s rest
• a. Reverse Curl - EZ Curl Bar
  3 sets × 10 reps, 20s rest
• b. Incline Curl - Dumbbell
  3 sets × 10 reps, 90s rest
• a. Standing Calf Raise - Lever
  2 sets × 10 reps, 20s rest
• b. Seated Calf Press - Lever
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 19

• a. Close Grip Bench Press - Smith
  2 sets × 10 reps, 20s rest
• b. Triceps Dip - Bodyweight/Weighted
  2 sets × 10 reps, 90s rest
• Shoulder Press - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Seated Leg Press - Lever
  3 sets × 10 reps, 20s rest
• b. Sissy Squat - Bodyweight/Weighted
  3 sets × 10 reps, 90s rest
• a. Seated Leg Curl - Lever
  2 sets × 10 reps, 20s rest
• b. Stiff-leg Deadlift - Dumbbell
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 22

• Deadlift - EZ Curl Bar
  3 sets × 10 reps, 90s rest
• a. Bench Press - Smith
  3 sets × 10 reps, 20s rest
• b. Fly - Dumbbell
  3 sets × 10 reps, 90s rest
• a. Curl - EZ Curl Bar
  2 sets × 10 reps, 20s rest
• b. Incline Curl - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Standing Calf Raise - Lever
  2 sets × 10 reps, 20s rest
• b. Seated Calf Press - Lever
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 23

• Shoulder Press - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Close Grip Bench Press - Smith
  2 sets × 10 reps, 20s rest
• b. Lying Triceps Extension - Dumbbell
  2 sets × 10 reps, 90s rest
• Squat - Smith
  3 sets × 10 reps, 90s rest
• a. Seated Leg Curl - Lever
  2 sets × 6 reps, 20s rest
• b. Stiff-leg Deadlift - Dumbbell
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 25

• a. Bench Press - Dumbbell
  3 sets × 10 reps, 20s rest
• b. Fly - Dumbbell
  3 sets × 10 reps, 90s rest
• Deadlift - EZ Curl Bar
  3 sets × 10 reps, 90s rest
• a. Reverse Curl - EZ Curl Bar
  2 sets × 10 reps, 20s rest
• b. Incline Curl - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Standing Calf Raise - Lever
  2 sets × 10 reps, 20s rest
• b. Seated Calf Press - Lever
  2 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest

Day 26

• a. Close Grip Bench Press - Smith
  2 sets × 10 reps, 20s rest
• b. Lying Triceps Extension - Dumbbell
  2 sets × 10 reps, 90s rest
• Shoulder Press - Dumbbell
  2 sets × 10 reps, 90s rest
• a. Seated Leg Curl - Lever
  2 sets × 6 reps, 20s rest
• b. Stiff-leg Deadlift - Dumbbell
  2 sets × 10 reps, 90s rest
• Squat - Smith
  3 sets × 10 reps, 90s rest
• Shrug - Dumbbell
  1 sets × 10 reps, 90s rest
• Sit-up - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Hyperextension - Bodyweight/Weighted
  1 sets × 10 reps, 20s rest
• Rotator Cuff Raise - Dumbbell
  2 sets × 10 reps, 90s rest