Muscle Manimal 1.0 Workout | MuscleTech

Just being aesthetically pleasing isn’t enough these days. What’s the point of having muscles if you can’t do anything with them? This workout will equip and prepare you to not only look dominant, but also be dominant.

Day 1: Chest & Biceps

musclemanimal-biceps

CORE

Unanchored medicine ball sit-ups, 3 x 15 reps
Crossover crunches, 3 x 10 reps per side
Hanging knee raises, 3 x 15 reps
Reverse hyper extensions, 3 x 15 reps

RESISTANCE

Barbell bench press, 4 x 10 reps
Deficit push-ups, 3 x 12 reps
Standing cable flyes, 3 x 12 reps
Dumbbell hammer curls, 3 x 10 reps
EZ-bar preacher curls, 3 x 12 reps
Standing calf raises on Smith machine, 2 x max reps

Day 2: Quads

musclemanimal-quads

CORE

Ab roller (knees on BOSU), 3 x 15 reps
Standing teapots, 3 x 15 reps per side
Knee tuck on stability ball, 3 x 15 reps
Bird dogs, 3 x 16 reps

RESISTANCE

1½ front squats, 4 x 10 reps
Sissy squats, 4 x 15 reps
Single-leg extensions, 3 x max reps
Dumbbell hammer curls, 3 x 10 reps
Seated calf raises, 2 x max reps

Day 3: Back & Triceps

musclemanimal-triceps

CORE

Sit-up to rotation on decline bench, 3 x 12 reps
Leg scissors on decline bench, 3 x 30 seconds
Hip-back extension on GHD, 3 x 12 reps

RESISTANCE

Opposed grip pull-ups, 3 x 10 reps (switch grip halfway between set)
Standing cable high rows, 3 x 12 reps
Floor dumbbell cobras, 3 x 12 reps
Neutral grip standing cable shoulder extensions, 3 x 12 reps
Lying dumbbell tricep kickbacks, 3 x 12 reps
Top of dip hold, 3 x max hold

Day 4: Hamstrings & Glutes

musclemanimal-glutes

CORE

Toe touch crunches, 3 x 25 reps
Leg scissors, 3 x 45 seconds
Standing cable side rotations, 3 x 10 reps

RESISTANCE

Barbell sumo deadlifts, 4 x 12 reps
Dumbbell step-ups to hip extensions, 3 x 12 reps per leg
Elevated butterfly bridges (frog pumps), 3 x 30 reps
Barbell two-inch deficit reverse lunges, 3 x 12 reps per leg
Nordic hamstring curls, 3 x 10 reps
Donkey style calf raises, 3 x max reps

Day 5: Shoulders

musclemanimal-shoulders

CORE

Single alternating leg V-ups, 3 x 10 reps
Reverse banded wood chops, 3 x 12 reps per side
Hanging straight leg raises (from ab straps), 3 x 12 reps
Hip extensions from bench, 3 x 12 reps

RESISTANCE

Standing barbell shoulder press, 4 x 10 reps
45-degree dumbbell press on bench, 3 x 10 reps
Kettlebell upright row, 3 x 12 reps
Dumbbell bent over reverse cable flyes, 3 x 12 reps
Dumbbell calf raises, 2 x 100 feet
Donkey style calf raises, 3 x max reps
  • By John Porter Jr.
    By John Porter Jr. MuscleTech Ambassador
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