Unless otherwise indicated, for all exercises use a weight that causes you to “fail” between 8-10 reps per set. Perform 5 minutes of light cardio and stretching prior to the routine. Also, you can perform one light-weight warm-up set (not reflected in the sets in the routine below), and three working sets for each exercises.
Workout #1 (Day One) Exercises
Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***
Rest and Recover for at least 48 hours.
Workout #2 (Day Two) Exercises
Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***
Rest and Recover for at least 48 hours.
Workout #3 (Day Three) Exercises
Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***
* As it becomes easier to perform dips with your body weight, add additional resistance by holding a light dumbbell between your feet (in the case of parallel bar dips), or have someone place a light plate across your legs on bench dips.
** Increase resistance on back extensions by holding a light plate or dumbbell over your chest during the movement.
*** Increase resistance progressively during ab crunches by holding a plate or dumbbell across your chest. For hanging leg raises/Roman Chair leg raises or V Crunches, place a light dumbbell between your feet.
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