Giant - set:
Dumbbell Curls 3 sets of 10 - 15 reps (no rest) Triceps Dips (on parallel bars) 3 sets of 10 - 15 reps (no rest) Hammer Curls 3 sets of 10 - 15 reps (no rest) Seated One Arm Overhead Triceps Extensions 3 sets of 10 - 15 reps (90 sec rest)
Incline situps 2 - 3 x 30 Incline knee raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12 Seated dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x 10 - 15
Friday: Back and Biceps Dead lifts 3 x 6 Lat pull downs 3 x 8 Seated rows 3 x 6 Barbell curls 3 x 6
Dumbbell curls 3 x 6 Shrugs 3 x 8
Superset: Triceps Bench Dips 3xfailure with bodyweight (use weight if you can for 10 reps minimum and then drop the weight and keep on going)
Dumbbell Curls 3 × 10 - 15 reps
Not exact matches
• Barbell
curls: 4 sets, 8 - 12 reps • Standing alternate
dumbbell curls:
3 sets, 8 - 12 reps • Cambered - bar preacher
curls:
3 sets, 8 - 12 reps • Standing cable
curls: 4 × 2 sets, 8 - 12 reps
Chin ups —
3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 -
3 warm up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps Hammer
dumbbell curls — 2 sets, 8 reps Crunches —
3 sets, 25 reps
Dumbbell incline bench press 2 x 10 - 15 Barbell Squats 2 x 10 - 15 Hyperextension 2 x 10 - 15
Dumbbell side raises 2 x 10 - 15
Dumbbell «Hammer»
curls 2 x 10 - 15 Nnarrow grip bench press 2 x 10 - 15 Pulldowns 2 x 10 - 15 Circuit workout
3 — Friday
a.
Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline dumbbell preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
Dumbbell external rotation 10 reps — 4 sets, tempo
3; 0; 2; rest
30 seconds b. Incline
dumbbell preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
dumbbell preacher
curl 10 — 12reps — 4 sets, tempo
3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott
curl reverse biceps
curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead
dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45 seconds
Deadlifts 2 x 5 abs
3 x 15 - 20 reps with a plate on your chest Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on alternate weeks) Pull downs
3 to failure Wide grip
curls 2 x 8 - 12 reps Hammer
curls 2 x 8 - 12reps
Day
3 Shoulder press — 2 sets Hammer shoulder press — 2 sets Upright row — 2 sets Hammer
curl — 2 sets Barbell
curl — 2 sets Preacher
curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets
Dumbbell overhead extension — 2 sets
Sample Exercise Setup: Chest —
3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts —
3 exercises, overhead press, side laterals, bent laterals Triceps —
3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps —
3 exercises, preacher
curl, barbell or
dumbbell curl, cable
curl Quads —
3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves —
3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs -
3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
• Standing
dumbbell curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing hammer
curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm
curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration
curls or seated machine
curls:
3 sets - failure • Single arm reverse cable pull downs:
3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
-- Opening Set: Alternating
Dumbbell Curl with a weight you'd fail after 4 - 6 reps. — Drop Set One: 2 - 3 additional reps with a dumbbell that's 5 lbs lighter than the start
Dumbbell Curl with a weight you'd fail after 4 - 6 reps. — Drop Set One: 2 -
3 additional reps with a
dumbbell that's 5 lbs lighter than the start
dumbbell that's 5 lbs lighter than the starting one.
Day One — Pull Deadlifts
3 sets x 5 reps Rows
3 sets x 6 - 8 reps Weighted pull ups or chins ups
3 sets to failure Barbell or
dumbbell curls — 5 sets x 5 reps
Tri-set: Wide Stance
Dumbbell Squats (press with heels to engage the glutes & hamstrings)
3 sets of 10 - 15 reps Lying Leg
Curls 3 sets of 10 - 15 reps Wide Stance
Dumbbell Squats (press with heels to engage the glutes & hamstrings)
3 sets using the same weight as above performing as many repetitions as you can.
1)
Dumbbell curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer
curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall 8 - 10 reps
3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline
Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
Curls 8 - 10 reps (Do regular
curls against the wall if you don't have an adjustable b
curls against the wall if you don't have an adjustable bench)
Dumbbell Alternate Bicep
Curls —
3 Set Of Min 12, Max 15 reps
Friday: Seated Leg Presses Lying Leg
Curls Smith Machine Lunges Stiff - Legged Deadlifts Box Jumps (
3 x20 reps) Calf raises (
3 x20 reps) Seated Overhead
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises Bent - Over Lateral Raises
Workout # 15
3 sets decline bench
3 sets incline bench
3 sets seated
dumbbell press
3 sets reverse
curls (last = drop)
3 sets shrugs
Triset # 2: Bent Over Laterals
3 sets of 10 - 12 reps Concentration
Curls 3 sets of 10 - 12 reps Lying
Dumbbell Triceps Extensions
3 sets of 10 - 12 reps
2B) Superset with
Dumbbell hammer
curls standing on one leg (
3 sets of 10 reps, light weight)-- again, for stability.
I'd recommend 2 -
3 minutes for the bigger stuff (bench press, squats, deadlifts, barbell rows, etc.) and 1 - 2 minutes for the smaller stuff (biceps and triceps exercises, lateral raises, leg
curls,
dumbbell flyes, etc.).
For example, Pillar #
3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent - over
dumbbell row or
dumbbell curl.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day
3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Routine
3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline
Dumbbell Bench press: 50 Reps Seated
Dumbbell Curls: 15 Reps
3 kg
dumbbells might be just right for biceps
curls... Regular weight training turns a «small village post office» to a «big city post department», organizing well the whole bunch of «postmen» (recruiting all motor units available, enabling muscles work at full potential).
Weighted Chins: 2 sets x 8 — 10 reps x 1 Drop Set Bodyweight Weighted Dips:
3 sets x 8 — 10 Reps x 1 Drop Set Bodyweight Preacher
Curl: 2 sets x 8 — 10 reps Hammer Strength Chest Press:
3 sets x 8 — 10 Reps Pallof Press:
3 sets x 12 reps
Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups:
3 Sets to Failure
Biceps Separation and Muscularity One - arm
dumbbell preacher bench
curls 3 x 10 - 15 Concentration
curls 3 x 10 - 15 Barbell spider
curls 3 x 10 - 15
Pulling Power Movement: Bent over or Pendlay rows
3 sets of
3 - 5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10 reps Pressing Power Movement: Flat
dumbbell presses
3 sets of
3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated
dumbbell shoulder presses
3 sets of 6 - 10 reps Auxiliary
curling movement: Cambered bar
curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers
3 sets of 6 - 10 reps
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of
3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set
3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set
3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set
3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set
3 x 8 incline (two - arm) hammer
curl drop set
3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x
30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: