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Workout program

VIEWS: 17 PAGES: 4

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									Day 1: Legs

EXERCISES

               Barbell Squat

6 sets of 8-12 reps

               Leg Press

4 sets of 8-12 reps

2 drop sets

               Hack Squat

4 sets of 8-12 reps

               Barbell Lunge

4 sets of 8-12 reps

walking

               Standing Calf Raises

4 sets of 8-12 reps

               Seated Calf Raise

4 sets of 8-12 reps



Day 2: Chest

EXERCISES

               Barbell Bench Press - Medium Grip

5 sets of 8-12 reps

               Incline Dumbbell Press

4 sets of 8-12 reps

               Incline Dumbbell Flyes

4 sets of 8-12 reps

               Straight-Arm Dumbbell Pullover

4 sets of 8-12 reps
               Dips - Chest Version

3 sets to failure



Day 3: Cardio/Abs

EXERCISES

               Bicycling, Stationary

30 minutes

EXERCISES

               Hanging Leg Raise

4 sets to failure

               Reverse Crunch

4 sets to failure



Day 4: Back

EXERCISES

               Pullups

3 sets to failure

               Bent Over Barbell Row

4 sets of 8-12 reps

alternate reverse grip

               Bent Over Two-Dumbbell Row

4 sets of 8-12 reps

               Wide-Grip Lat Pulldown

3 sets of 8-12 reps

               Seated Cable Rows

3 sets to failure
Day 5: Shoulders

EXERCISES

               Standing Military Press

4 sets of 8-12 reps

SUPERSET

               Side Lateral Raise

4 sets of 8-12 reps

               Standing Low-Pulley Deltoid Raise

4 sets of 8-12 reps



SUPERSET

               Smith Machine Bent Over Row

4 sets of 8-12 reps

               One-Arm Dumbbell Row

4 sets of 8-12 reps



Day 6: Arms

SUPERSET

               Barbell Curl

4 sets of 8-12 reps

               Close-Grip Barbell Bench Press

4 sets of 8-12 reps



SUPERSET

               Preacher Curl

4 sets of 8-12 reps

               Standing Dumbbell Triceps Extension
4 sets of 8-12 reps



SUPERSET

               Standing Biceps Cable Curl

4 sets of 8-12 reps

               Cable Lying Triceps Extension

4 sets of 8-12 reps



Day 7: Rest

								
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