The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.
Work the Abs on a Monday and/or Friday if desired.
Daily Workout Schedule:
| Day 1 - Chest & Biceps | ||
| Chest | ||
| Exercise | Sets | Reps |
| Incline Smith Machine Press | 4 | 10 |
| Flat Bench Barbell Press | 4 | 10 |
| Chest Dips | 3 | 10 |
| Pec Dec | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| EZ Bar Curls | 3 | 8-10 |
| Concentration Curls | 3 | 10 |
| Reverse Barbell Curls | 3 | 12 |
| Workout Notes: | ||
| Use 3-1-3 timing on Incline Smith Machine Press | ||
Tuesday - Rest Day
| Day 2 - Legs & Shoulders | ||
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 10 |
| Leg Press | 4 | 10-12 |
| Stiff Leg Deadlifts | 4 | 8-10 |
| Seated Calf Raise | 3 | 8-10 |
| Standing Calf Raise | 3 | 12-15 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 4 | 8-10 |
| Seated Dumbbell Lateral Raise | 3 | 10 |
| Rear Delt Machine | 3 | 10 |
| Dumbbell Shrugs | 4 | 10-12 |
| Workout Notes: | ||
| Try some deep squats with 3-2 rep timing (use lighter weight) for some variation Use a drop set on the leg press machine to give the quads a shock If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes Use 3-1-3 rep timing on the seated lat raises | ||
Thursday - Rest Day
| Day 3 - Back & Triceps | ||
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pullups | 4 | 8-12 |
| Lat Pull Downs | 4 | 10 |
| One Arm Dumbbell Row | 4 | 10 |
| T-Bar Rows | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 10 |
| Rope Pulldowns | 3 | 12 |
| Reverse Single Arm Extension | 3 | 12 |
| Workout Notes: | ||
| 3-1-3 rep timing on Lat pulldown machine | ||
Weekend - Rest
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