Monday - Chest and Triceps
Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Bench 2 10
Dumbbell Fly 2 10
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight if needed
Skull Crushers 3 8
Cable Ext. 3 10
Workout Notes:
None.
Tuesday – Cardio/Abs
20 min. Bike Circuit (1 min. sprint, 1 min. light…) or 3 mile run
10 min. Ab Circuit
Neck exercises
Wednesday - Back and Biceps
Back
Exercise Sets Reps
Pull Ups 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Hammer Curl 2 10
Incline Dumbbell Curl 2 12-14
Workout Notes:
None.
Thursday – Plyos/Abs
Jump Rope
Box Jumps
Plyo Jumps
10 min. Ab Circuit
Friday - Shoulders and Forearms
Shoulders
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 3 10
Dumbbell Shrugs 3 10
Upright Row 3 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.
Saturday – Cardio/Abs (optional)
20 min. Bike
10 min. Ab Circuit
Neck exercises
Sunday- Legs
Upper legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
SLDL 3 10
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated Calf Raise 2 12
Workout Notes:
None.