WORK OUT ROUTINE
Day 1: Chest/ Shoulders/ Triceps
Day 2: Legs
Day 3: Rest
Day 4: Back/ Biceps
Day 5: Rest
I do 3 different exercises for each body part and 5 different leg exercises.
Every 3 weeks I switch up exercises, so the muscle doesn’t plateau.
Each exercise I do 3-5 sets.
First set is a warm up, last set I go to failure. Sets 2-4 I try for 12-15 repetitions.
Favorite exercises by body part:
Chest:
Incline dumbbell bench press
Dips
Cable cross overs
Flat dumbbell bench press
Decline push ups
Flat bench flies
Back:
Pull-ups
Pulldowns
Seated rows
T-bar Rows
Deadlifts (rep-range: 6-10)
One armed rows
Shoulders:
Lateral raises, front, side, and rear
Dumbbell press
Upright rows
Standing barbell push-press
Biceps:
Standing dumbbell curls
Preacher Curls
Hammer curls
E-Z curl bar
One armed concentration
curls
Triceps:
Skull crushers
Close grip bench
Pushdowns
Overhead extensions
Donkey kicks
Legs:
Free Squats (no weight, 100 reps, push of heel)
Leg extensions
Leg curls
Lunges
Straight leg Deadlifts
Every other without core training or abdominals/lower back.
Day 2: Legs
Day 3: Rest
Day 4: Back/ Biceps
Day 5: Rest
I do 3 different exercises for each body part and 5 different leg exercises.
Every 3 weeks I switch up exercises, so the muscle doesn’t plateau.
Each exercise I do 3-5 sets.
First set is a warm up, last set I go to failure. Sets 2-4 I try for 12-15 repetitions.
Favorite exercises by body part:
Chest:
Incline dumbbell bench press
Dips
Cable cross overs
Flat dumbbell bench press
Decline push ups
Flat bench flies
Back:
Pull-ups
Pulldowns
Seated rows
T-bar Rows
Deadlifts (rep-range: 6-10)
One armed rows
Shoulders:
Lateral raises, front, side, and rear
Dumbbell press
Upright rows
Standing barbell push-press
Biceps:
Standing dumbbell curls
Preacher Curls
Hammer curls
E-Z curl bar
One armed concentration
curls
Triceps:
Skull crushers
Close grip bench
Pushdowns
Overhead extensions
Donkey kicks
Legs:
Free Squats (no weight, 100 reps, push of heel)
Leg extensions
Leg curls
Lunges
Straight leg Deadlifts
Every other without core training or abdominals/lower back.