Monday: CHEST
Bench: warm up set 15 times. 4 more sets: 8-12
Dumbbell bench: warm up set 15 4 more sets: 8-12
Db incline bench: 4 sets, 15,12,10,8
Decline bench: 3 sets, 10,10,10
Flys: 3 sets: 15-20Pushups: 3 sets of however many you can do! (go to failure)
Tuesday: BACK
Pulldowns: warm up set of 20, 3 more sets 15,12,10
Seated rows: 3 sets, 10,10,8
Upright rows: 3 sets, 15,15,15 (really good exercise)
Bent over rows: 3 sets: heavy but controlled 10,10,10
Lying pullup: 3 sets of 15. ( my favorite… get on the platform.. put the bar about 4 rows high…like to your knees. Get below the bar like you are going to bench it. Grab it like you are going to bench it. Put your feet straight out and together then pull your body up to the bar almost like a reverse pushup.) call if this confuses you.
Reverse flys: 3 sets of 15
Assisted pullups: 3 sets, 15,12,10 (pullups are so important but after this workout you will need to use the assisted bar lol… atleast I do.)
Wednesday: SHOULDERS
Sit down shoulder press: 5 sets 8-12
Side raises: 3 sets 12-15
Front raises: 3 sets 12-15
Shoulder shrugs: 4 sets 15-20
drive the wheel: full minute 3 sets
front to back press: 3 sets 15-20 (press light weight, from your chin to the sky, down to your neck behind your head. this equals one rep)
Thursday ARMS
TRICEPS
Dips: 3 sets, as many as you can do
Tricep extensions: 3 sets, 10-15
Scull crushers 3,sets 10-15
Tricep pulldowns 3 sets, 15-20
Seated dips: 1 set, as many as you can do
BICEPS
Straight bar curls: warm up set, 15 times. 3 more sets, 8-12
Seated alternating curls: 3 sets, 10-15
Hammer curls: 3 sets, 10-15
Over head cable curls: (flex curls) 3 sets, 10-15
Friday LEGS
Squats: warm up set 15 reps. 4-5 sets: 8-15
step ups: 4 sets: 8-15
lunges: 4 sets: 15-20
leg extensions: 3 sets: 20-25
leg curls: 3 sets: 20-25
calve raises: 8 sets: 20-25
Bench: warm up set 15 times. 4 more sets: 8-12
Dumbbell bench: warm up set 15 4 more sets: 8-12
Db incline bench: 4 sets, 15,12,10,8
Decline bench: 3 sets, 10,10,10
Flys: 3 sets: 15-20Pushups: 3 sets of however many you can do! (go to failure)
Tuesday: BACK
Pulldowns: warm up set of 20, 3 more sets 15,12,10
Seated rows: 3 sets, 10,10,8
Upright rows: 3 sets, 15,15,15 (really good exercise)
Bent over rows: 3 sets: heavy but controlled 10,10,10
Lying pullup: 3 sets of 15. ( my favorite… get on the platform.. put the bar about 4 rows high…like to your knees. Get below the bar like you are going to bench it. Grab it like you are going to bench it. Put your feet straight out and together then pull your body up to the bar almost like a reverse pushup.) call if this confuses you.
Reverse flys: 3 sets of 15
Assisted pullups: 3 sets, 15,12,10 (pullups are so important but after this workout you will need to use the assisted bar lol… atleast I do.)
Wednesday: SHOULDERS
Sit down shoulder press: 5 sets 8-12
Side raises: 3 sets 12-15
Front raises: 3 sets 12-15
Shoulder shrugs: 4 sets 15-20
drive the wheel: full minute 3 sets
front to back press: 3 sets 15-20 (press light weight, from your chin to the sky, down to your neck behind your head. this equals one rep)
Thursday ARMS
TRICEPS
Dips: 3 sets, as many as you can do
Tricep extensions: 3 sets, 10-15
Scull crushers 3,sets 10-15
Tricep pulldowns 3 sets, 15-20
Seated dips: 1 set, as many as you can do
BICEPS
Straight bar curls: warm up set, 15 times. 3 more sets, 8-12
Seated alternating curls: 3 sets, 10-15
Hammer curls: 3 sets, 10-15
Over head cable curls: (flex curls) 3 sets, 10-15
Friday LEGS
Squats: warm up set 15 reps. 4-5 sets: 8-15
step ups: 4 sets: 8-15
lunges: 4 sets: 15-20
leg extensions: 3 sets: 20-25
leg curls: 3 sets: 20-25
calve raises: 8 sets: 20-25