WEEKLY WORKOUT 01
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DAY 1 CHEST & ABS
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DAY 2 BACK & FOREARMS
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DAY 3 REST DAY
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DAY 4 SHOULDERS & ABS
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DAY 5 FULL ARM BLAST
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DAY 6 LEG DAY
DAY 1
NO SUPERSETS
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Incline Bench 4 x 8
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Flat Bench 4 x 8
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Decline Bench 4 x 8
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Hammer Dumbbell Bench 4 x 8
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Pullovers 4 x 15
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Dips 4 x 12
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Sit ups with 25lb plate 4 x AMRAP
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Hanging Leg Raises 4 x to exhaustion
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Side Crunches 4 x to failure
DAY 2
NO SUPERSETS
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Hyper Extensions 4 x 8
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Deadlift 4 x 6
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Bent over Rows 4 x 8
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Pulldowns 4 x 8
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Cable Rows 4 x 8
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Pull Ups 4 x 8
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Dumbbell Shrugs 4 x 8 Heavy
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Bench Wrist Curls 4 x AMRAP
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Hammer Curls 4 x to exhaustion
DAY 3
REST DAY
DAY 4
NO SUPERSETS
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Dumbbell Military Press 4 x 8
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Smith Machine Press 4 x 8
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Side Raises 3 x 12
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45lb plate front raises 4 x 10
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Reverse Pec Deck 3 x 10
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Hells Kitchen 2 x 8
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Side
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Front
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Shrug
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Front Raises
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Military Press
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Punches
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Sit up with a weight 4 x AMRAP
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Hanging Leg Raises 4 x to exhaustion
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Side Crunches 4 x to failure
DAY 5
NO SUPERSETS
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Rope Push-Downs 4 x 8
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Close Grip Bench 4 x 8
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EZ Bar Throat Crushers 4 x 15
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Bar Curls Wide Grip 4 x 8
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EZ Curl Bar Curls 4 x 8
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Drag Curls (bar cannot leave body) 3 x 15
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Long Bar Hammer Curls 4 x 8
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Seated Concentration Curl (each arm) 4 x 15
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Bench Wrist Curls 4 x AMRAP
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Hammer Curls 4 x to exhaustion
DAY 6
NO SUPERSETS
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Leg Curl 4 x 12
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Bar Squats 4 x 10
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Smith Machine Squats 4 x 8 (3 sec pause at bottom each rep)
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Leg Press 4 x 12 (3 second pause at bottom)
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Stiff Legged Deadlift 4 x 12
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Body Squats 4 x 25
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Seated Calf Raises 4 x 25 heavy
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Standing Calf Raises 3 x 50
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Reverse Crunch 3 x 15
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Russian Twist with ball or weight 3 x 10 each side
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Straight Leg Bicycle 3 x 15 each side
