Not exact matches
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
It can handle 1000 lbs and you can attach a crunch attachment,
leg curl and extension, and pull up
bar attachment.
Lie facedown on a
leg curl machine, and hook your ankles under the padded
bar.
If you want a better butt and
legs, you could go station to station doing hip abductor,
leg extensions,
leg curls, and other butt isolation exercises, or you could get under the
bar and squat.
For the main workout, complete: 4 × 10 - 15 Standing barbell shoulder presses (no rest) 4 × 10 - 15 Rear delt rope pulls 4 × 10 Bulgarian split squats on each
leg (30 - second rests) 1 × 12 TRX
curls with parallel
bar triceps dips.
trap -
bar bent -
legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine
leg curl 1 x 10 - 15 seated calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12 standing biceps
curl with straight
bar and arm blaster 1 x 8 - 12 hammer
curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15
leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel
bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ
bar on decline bench 1 x 8 - 12 standing biceps
curl with straight
bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent -
legged deadlift with Olympic
bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10
leg press on angled
leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight
bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Utilize big, basic exercises like the bench press, barbell row, military press, straight
bar curl, close - grip press, squat, deadlift, and straight
leg deadlift.
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: