CRCE
Monday Wednesday Friday Sunday
Back Chest with Bench Shoulder Chest with Bench
Pullups, Warmup Bench Presses, Warmup Barbell Deltoid Upright Rows Bench Presses, Warmup
Bench Presses Bench Presses
Bent Barbell Rows Incline Bench Presses Side Dumbell Laterals Incline Bench Presses
One-Arm Barbell Rows Front Dumbell Raises
Machine Flyes Machine Flyes
Deadlifts Seated Dumbell Presses
Barbell Shrugs Chest with Weights [Variation] Twisting Dumbell Press Chest with Weights [Variation]
Flat Bench Dumbell Presses Flat Bench Dumbell Presses
Widegrip Pulldowns Flat Bench Dumbell Flyes Lying Rear Delt Dumbbell Raise Flat Bench Dumbell Flyes
Widegrip Rear Pulldowns Incline Bench Dumbell Presses Incline Bench Dumbell Presses
Reverse Grip Pulldowns Incline Bench Dumbell Flyes Triceps Incline Bench Dumbell Flyes
Helicopters
Machine Seated Rows Biceps Dumbell Extensions Biceps
Barbell Curls Bench Dips Barbell Curls
Dips Dumbbell Curls Dumbbell Curls
Misc
Legs Concentration Curls Front Deltoid Plate Raises Concentration Curls
Machines Overhead Dumbbell Presses
Forearms Forearms
Palms Down Dumbell Wrist Curls Machine Deltoid Military Press Palms Down Dumbell Wrist Curls
Palms Up Dumbell Wrist Curls Cable Pushdowns ("V" Bar) Palms Up Dumbell Wrist Curls
Dumbell Wrist Flippers Dumbell Wrist Flippers
HOME
Monday Wednesday Friday Sunday
Back Chest Shoulder Chest
Pullups, Warmup Bench Presses: Warmup Sets Barbell Deltoid Upright Rows Bench Presses: Warmup Sets
Bench Presses Bench Presses
Bent Barbell Rows Incline Bench Presses Side Dumbell Laterals Incline Bench Presses
One-Arm Barbell Rows Incline Dumbell Flyes Front Dumbell Raises Incline Dumbell Flyes
One-Arm Dumbell Rows Biceps Seated Barbell Presses Biceps
Barbell Curls Barbell Curls
Deadlifts Dumbbell Curls Seated Dumbell Presses Dumbbell Curls
Barbell Shrugs Twisting Dumbell Press
Concentration Curls Concentration Curls
Elastic Band Lying Rear Delt Dumbbell Raise
Elastic Band Elastic Band
Legs Front Deltoid Plate Raises
Forearms Forearms
Palms Down Dumbell Wrist Curls Elastic Band Palms Down Dumbell Wrist Curls
Palms Up Dumbell Wrist Curls Palms Up Dumbell Wrist Curls
Dumbell Wrist Flippers Triceps Dumbell Wrist Flippers
Helicopters
Dumbell Extensions
Bench Dips
Overhead Dumbbell Presses
Illini Tower
Monday Wednesday Friday Sunday
Back Chest Downstairs Shoulder Downstairs Chest Downstairs
Pullups, Warmup Cable Cross Overs Standing Low Cable Deltoid Rows Cable Cross Overs
Incline Bench Cable Flyes One Arm Front Cable Rows Incline Bench Cable Flyes
Widegrip Pulldowns Bent Over Cable Rear Deltoid Rows
Widegrip Rear Pulldowns Pushups Seated Cable Rear Lateral Raises Pushups
Reverse Grip Pulldowns Declined Push Ups Declined Push Ups
Straight Arm Pulldowns (Standing) Front Deltoid Plate Raises
Biceps with Cables Biceps with Cables
Cable Rows Chin Ups Triceps Downstairs Chin Ups
Two Arm Cable Curls Cable Single Arm Extension Two Arm Cable Curls
Dips Single Arm Cable Curls Low Cable Extensions Single Arm Cable Curls
Bench Dips
Elastic Band Elastic Band Elastic Band
Elastic Band
Legs Chest in Room Chest in Room
Exercise Ball Incline Push (HOB) Shoulder in Room Exercise Ball Incline Push (HOB)
Exercise Ball Decline Push (HOG) Side Dumbell Laterals Exercise Ball Decline Push (HOG)
Front Dumbell Raises
Biceps in Room Biceps in Room
Barbell Curls Seated Dumbell Presses Barbell Curls
Dumbbell Curls Twisting Dumbell Press Dumbbell Curls
Concentration Curls Triceps in Room Concentration Curls
Dumbell Extensions
Forearms Forearms
Palms Down Dumbell Wrist Curls Overhead Dumbbell Presses Palms Down Dumbell Wrist Curls
Palms Up Dumbell Wrist Curls Palms Up Dumbell Wrist Curls
Dumbell Wrist Flippers Dumbell Wrist Flippers
Rest Days
Tuesday/Thursday/Saturday
Cardio
Run - 15 Min HIIT
Jump Roap - 1000
Abs
Bicycles
Bent Knee Abdominal Hip Raises
Ab Flutter Kicks
Overhead Abdominal Crunches
Fingers To Toes Abdominal Crunches
Straight Arm Abdominal Crunches
Abdominal Tuck Crunches
Fingers to Heel Oblique Twists
Oblique Twists
Abs with Weights
Weighted Hand To Leg Ab Crunches
Raised Knee Barbell Crunches
Dumbell Oblique Side Bends
Abs with Ball
Exercise Ball Abdominal Pull Ins
Inverted Exercise Ball Leg Pull Ins
Exercise Ball Crunches
Legs On Exercise Ball Ab Crunches
Abs with Machines
Decline Abdominal Crunches
Captain's Chair
Abdominal Cable Crunches
Twist Ab Machine
Cardio
Morning HIIT - 15 Minutes
Pre - Workout <1 Mile - Warm Up - Light Jog
Post - Workout HIIT - 15 Minutes [If NO Morning Workout]
HIIT - 5-10 Minutes [If Morning Workout]
None [If LEG Day]
Jump Ropes 1000 Per Day