Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

Phase 1 The Five-Day Routine Workout 1 Push Barbell Bench Press: Warm-up and 3 hard sets Incline Barbell Bench Press: 3 hard sets Dumbbell Bench Press: 3 hard sets Triceps Pushdown: 3 hard sets Workout 2 Pull and Calves Barbell Deadlift: Warm-up and 3 hard sets One-Arm Dumbbell Row: 3 hard sets Lat Pulldown (Wide-Grip): 3 hard sets Leg Press Calf Raise*: 3 hard sets Workout 3 Upper Body and Core Seated Dumbbell Press: Warm-up and 3 hard sets Dumbbell Side Lateral Raise*: 3 hard sets Dumbbell Rear Lateral Raise (Seated)*: 3 hard sets Cable Crunch: 3 hard sets Workout 4 Legs Barbell Squat: Warm-up and 3 hard sets Leg Press: 3 hard sets Lying Leg Curl*: 3 hard sets Seated Calf Raise*: 3 hard sets Workout 5 Upper Body and Core Close-Grip Bench Press: Warm-up and 3 hard sets Barbell Curl: Warm-up and 3 hard sets Seated Triceps Press: 3 hard sets Dumbbell Hammer Curl: 3 hard sets