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Workout Options

The document outlines various workout options for different muscle groups including chest, biceps, shoulders, triceps, forearms, back, legs, abs, total body, push, and obliques. Each section provides specific exercises with recommended sets and repetitions, focusing on techniques to maximize muscle engagement and growth. Additionally, there are home workout options and detailed warm-up protocols included for each workout type.

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0% found this document useful (0 votes)
95 views41 pages

Workout Options

The document outlines various workout options for different muscle groups including chest, biceps, shoulders, triceps, forearms, back, legs, abs, total body, push, and obliques. Each section provides specific exercises with recommended sets and repetitions, focusing on techniques to maximize muscle engagement and growth. Additionally, there are home workout options and detailed warm-up protocols included for each workout type.

Uploaded by

josiahacurrier
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WORKOUT OPTIONS

ATHLEAN-X
CHEST
-Barbell Bench Press - 4 sets of 6,8,10,12 reps
-Go immediately into a horizontal cable chest (on cable machine) or band crossover (with
resistance bands) for 15 reps

-Incline Dumbbell Bench Presses - 4 sets of 6,8,10,12 reps


-Go from incline presses immediately into a low to high cable (on cable machine) or band
crossover (with resistance bands) for 15 reps

-Weighted Dips - 4 sets of 6,8,10,12 reps


-Go from dip position immediately into a high to low cable or band crossover for 15 reps

-Weighted Pushups - 3 sets to Failure


-Immediately into a banded push-up sets for 15 reps with band on each arm
-------------------------------------------------------------------------------------------------------------------------------
BICEPS
-Perform for 3 Sets Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure

-Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls -
To Failure

-Perform for 3 Sets Banded DB Curls- To Failure

-Perform for 3 Sets Incline Dumbbell Curls - 3 sets to Failure (Utilize the stretch reflex of the
triceps technique)

-Dumbbell Curl Trifecta - 2 sets of 8 (24 on each arm in total) on each arm for each exercise –
Cross supination (Emphasizes the long head of the biceps) – Cross pronation (Emphasizes the
brachialis ) – No Money curls (Emphasizes the short head of the biceps)
-------------------------------------------------------------------------------------------------------------------------------
SHOULDERS
-Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.

-OHP or Handstand pushups - 4 sets of 12,8,6,6 reps. Finish with one set of dumbbell and band
overhead presses for neuromuscular re-education x 15 reps
-Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts
Make sure you perform these in the order of rear to front to account for fatigue.

-DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on
each arm

-Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure
highest quality of every rep.
-------------------------------------------------------------------------------------------------------------------------------
TRICEPS
-Close Grip Pin Press - 3 sets of 10,6,4 reps. Choose a weight that allows you to reach failure in
each rep range

-Weighted Dip Tri-Set - 3 sets to failure in each position.


Immediately drop from weighted dips to bodyweight to assisted. No rest in between failures.

-Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure.
Immediately into the pushdowns without changing the weight.

-Rocking Pushdowns - 2 sets to Failure using 12RM

-Banded Lying Tricep Extensions - 2 sets to Failure using 15RM


-------------------------------------------------------------------------------------------------------------------------------
FOREARMS
1. PRONE WRIST CURLS - 2 x 12-15RM **

2. WRIST CURL LADDER - 2 x LADDER FAILURE **


A. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds
B. REVERSE BARBELL CURLS x 1,2,3,4 etc reps

3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM **

4. SUPINATION / PRONATION - 2 x 12-15RM **

5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE **


A. CLIP SQUEEZES TO FAILURE
B. CLIP SQUEEZE WRIST ROCKS TO FAILURE

6. DEAD ARM HANG BURNOUT x 1 MINUTE


-------------------------------------------------------------------------------------------------------------------------------
BACK
1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM
2A. Deadlift x 6,6
2B. BW Wide Grip Pullups x F,F

3. Barbell Dead Rows (12RM) - 2-3 x 8-10

4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12

5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)

6. Barbell Ladder Shrug Finisher - 1 x F


-------------------------------------------------------------------------------------------------------------------------------
LEGS

-------------------------------------------------------------------------------------------------------------------------------
ABS
1. Hanging ‘X’ Raises x 30-60 seconds
2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 SECONDS
5. Sledgehammer Swings x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Punchouts x 30-60 seconds
-------------------------------------------------------------------------------------------------------------------------------
TOTAL BODY
Here is how to construct the perfect total body workout A:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Barbell Squats - 3 x 5
3. Barbell Hip Thrusts - 3-4 x 10-12
4. Barbell Bench Press - 3 x 5
5. Weighted Chin Ups - 3 x 6-10 to failure
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)
Here is how to construct the perfect total body workout B:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
4. Barbell OHP - 3 x 5
5. Barbell Rows - 3 x 10-12
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)
-------------------------------------------------------------------------------------------------------------------------------
PUSH
Below is Push Workout 1:
- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)

Here is what Push Workout 2 looks like:


- Barbell Overhead Press - 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press - 3 x 8-10
- Abduction Rows - 3 x 10-12
- Floor Flies - 3 x 10-12
- Triceps Close Grip Bench Press - 3 x 6-8 into DB Curl of Choice - 3 x 10-12
- Pushup Plus - 3 x F
-------------------------------------------------------------------------------------------------------------------------------
OBLIQUES
Bottom-Up Rotation - Archer Tucks x 45 seconds / 15 second rest
Top-Down Rotation - Russian Twists x 45 seconds / 15 second rest
Bottom-Up Lateral Flexion - Side Plank Bridge Twists x 45 seconds each side / 15 second rest
Top-Down lateral flexion right - Side Cycle Crunch (Band Elbow Thrusts Option) x 45 seconds
Anti-lateral Flexion - Side Plank Walk Throughs x 45 seconds each side / 15 second rest
Anti-Rotation - Wall Locks (Oak Tree Step Outs Option) x 45 seconds each side / 15 second rest
-------------------------------------------------------------------------------------------------------------------------------
HOME CHEST
1. PROWLER PUSHUPS x F (OPTIONAL - BANDED INCLINE SPLIT x 10-20 F Each Side)
2. HAND RELEASE PUSHUPS x F
3. PSEUDO PLANCHE PUSHUPS x F
4. BANDED SAWS x F each side (8-15 RM Tension)
5. BANDED EXTERNAL ROTATION x 12-15 each arm
-------------------------------------------------------------------------------------------------------------------------------
SET FOR SET

CHEST WORKOUT
Exercise Sets Reps

Incline Bench Press 5 5

Chest Dips 4 6-8

Flat Bench DB Press 3 8-10

Cable Fly (2 Angles)* 4 (2 sets per angle) 8-12

DB Pullover 3 8-12

Pinch Press 1 AMAP

* You will perform two sets of cable flys at two different angles for a total of 4 sets.

BACK WORKOUT
Exercise Sets Reps

Rack Pull (Below Knee Level) 4 4

Chin Ups 4 5-8 (8-9 RPE)

T Bar Rows 3 6-8

Lat Pulldown 3 8-10

Single Arm Dumbbell Row 3 6-8

Front Barbell Shrugs (3-5 second hold) 3 5

Circuit:
Face Pull 3 12-15
Reverse Row 3 12-15
Back Extension 3 15-20

SHOULDER WORKOUT
Exercise Sets Reps

Push Press 4 4

Barbell Front Shrug 4 4

Sitting Dumbbell Press 4 6-8

Upright Row 3 8-10

Cable Lateral Raise 3 8-12

Face Pull 3 10-12

Barbell Overhead Press 1 To Failure

ARM WORKOUT
Sets Reps Rest/Special Instructions

Farmer Carry* 4 0:30 2:00


Walk slow, this is not a race

Chin-Ups* 3 6-8 2:00

Close Grip Bench* 3 6-8 2:00

EZ Bar Preacher Curls 3 8-12 1:30

Rolling Triceps Extension 3 8-12 1:30

Reverse Straight Bar Curl 2 12-15 1:00

Y-Bar Pushdown 2 12-15 1:00

Rope Hammer/Rope OH Extension 3 12+ Minimal Rest


Each set work to failure

Delt Raise Forward/Lateral 3 12+ Minimal Rest


Each set work to failure

Wrist Dowel Work 2/Each Direction N/A Keep going up and down until failure, then swit

*Main Compound Exercises

Perform the following warmup and activation before each leg workout:
 Air Squats: 2 sets x 20 reps
 Donkey Kicks: 2 sets x 15 reps (each leg)
 Lateral Walks: 2 sets x 15 steps (each direction)

So, you'll do 2-3 warm up sets for Front Squats and Back Squats. Set 1 at 50% 1RM,
Set 2 at 60% 1RM, Set 3 at 70% 1RM, and then you begin your working sets.
LEG WORKOUT A:
90-120 sec
Front Squats 3 sets 6-8 reps
rest
90-120 sec
RDLs 3 sets 4-8 reps
rest
12-15 reps each
Bulgarian Split Squat 3 sets 60-90 sec rest
side
Single Leg Extensions x Hamstring Curls
3 sets 10 reps each 90 sec rest
(superset)
Seated Calf Raises 4 sets 15-20 reps 60 sec rest

LEG WORKOUT B:
Back Squats 3-5 sets 4-6 reps 120+ sec rest
Hack Squats 3 sets 8-12 reps 90-120 sec rest
Glute Ham Raise 3 sets 8-10 reps 60-90 sec rest
DB lunges 3 sets 15-20 reps each side 60-90 sec rest
Hip Thrusts 3 sets 8-12 reps 90 sec rest
Standing Calf Raises 3 sets 20 reps 60 sec rest
PULL DAY
 Deadlift: 5x5
 Chin Up: 3x6-8
 T-Bar Row: 3x6-8
 Sitting One Arm Cable Row: 3x8-10
 Cable Face Pulls: 3x10-12
 Cable Rear Delt Fly: 3x10-12
 Back Extensions: 2x15-20
 Arm Curl: 3x8-12

PUSH DAY (A)


Exercise Sets x Reps
Push Press 3x3
Dumbbell Flat Bench Press 4x4
Close Grip Bench Press 3x9
Arnold Press 3x8
Chest Fly 3x10-12
Lateral Raises 3x10-12
Triceps Overhead Extension 3x10-12

PUSH DAY (B)


Exercise Sets x Reps
Military Press 3x5
Incline Bench Press 4x6
Chest Dips 3x8
Seated Dumbbell Press 3x8
Dumbbell Pullover 3x10-12
Triceps Pushdown 3x12+

CHEST & TRICEP WORKOUT SESSION A:


Barbell Bench Press 4 sets 4 reps
Dips Bodyweight (use band if needed) 4 sets RPE 7 for 8+ reps
Close Grip Bench Press 3 sets 8-12 reps
Rolling Triceps Extensions 3 sets 8-12 reps
Cable Chest Flies 3 sets 12-15+ reps (use failure, drop sets, forced reps)
Reverse Grip Triceps Pushdown 3 sets 12-15+ reps (use failure, drop sets, forced reps)

CHEST AND TRICEP WORKOUT SESSION B:


4
Weighted Dips 4-6 reps
sets
4
Dumbbell Incline Bench Press 6 reps
sets
3
Triceps Push Ups RPE 7-8
sets
3
Dumbbell Pullovers 8 reps
sets
Cable Chest Flies (use different 3 12-15+ reps (use failure, drop sets, forced
angle) sets reps)
3 12-15+ reps (use failure, drop sets, forced
Reverse Grip Triceps Pushdown
sets reps)

BACK & BI WARM-UP & ACTIVATION


 Bird Dog: 1 sets x 10 reps/side
 Scapular Pull-ups: 2 sets x 5 reps
 Band Pull Aparts: 2 sets x 8 RPE (rate of perceived exertion)
 Band Bicep Curls: 1 set x 8 RPE
BACK & BI SESSION A:
 Rack Pulls: 4 sets x 4 reps
 Chin Ups: 3 sets x 8RPE (7-10 reps)
 Barbell Front Shrugs: 4 sets x 4-6 reps
 T-Bar Row: 3 sets x 6-8 reps
 Kneeling Lat Pulldown: 3 sets x 8-12+ reps
 Back Extensions: 1 set x Failure
 Bicep 21s: 2 sets x 7x7x7

BACK & BI SESSION B:


 Snatch Grip High Pulls: 5 sets x 3 reps
 Chin Ups (Weighted, if possible): 3 sets x 8RPE (4-6 reps)
 Dumbbell Bent Over Rows: 3 sets x 6-8 reps
 Standing Cable Row: 3 sets x 8-1 reps
 Swimmers (or Lat Pushdowns): 3 sets x 12+ reps
 Back Extensions: 1 set x Failure
 Rope Hammer Curls: 3 sets x 12-15+ reps

LEGS AND SHOULDERS


STRENGTH WORKOUT:
Exercise Sets/Reps Rest time

Barbell Back Squats 4x6 2 minutes max

Barbell Romanian Deadlift 3x8 2 minutes max

DB Walking Lunge 3x10 each leg 1 minute max

Barbell Shoulder Press 4x8 2 minutes max

DB Arnold Press 3x10 each arm 1 minute max

DB Lateral Raise 3x15 1 minute max

HYPERTROPHY WORKOUT:
Exercise Sets/Reps Rest time

Front Squats 3x8 2 minutes max

Barbell Romanian Deadlift 3x10 2 minutes max


Bulgarian Split Squats 2x10 per leg 1 minute max

Quad Extensions 2x20 45 seconds max

Stability Ball Hamstring Curl 2x20 45 seconds max

Standing DB Shoulder Press 3x10 1:30 max

Cable Lateral Raises 2x15 30 seconds max

Plate Overhead Raises 2x15 30 seconds max

Push-Ups and Bodyweight Squats Ladder 1 rep of each, No rest


continuously up to
10 of each

TIME SAVER SUPERSET WORKOUT:


Exercise 1 Exercise 2 Sets/Reps for each Rest Time

Goblet Squat Standing DB Shoulder 3x10 for each exercise 1:30 max
Press

DB Romanian Deadlift DB Lateral Raises 3x8 and 3x12 1 minute max

DB Step Ups DB Front Raises 2x8 each leg and 3x12 1 minute max

DB Back Lunge DB Shrugs 2x8 each leg and 2x10 1 minute max
slow tempo reps

Quad Extension Machine Band Shoulder Press 2xFail for each exercise No Rest

Lying Hamstring Curls Push Ups 2xFail for each exercise No Rest

CHEST & SHOULDERS WORKOUT A:


 Barbell Bench Press: 4-5 sets x 5-8 reps (3 minutes rest)
 Barbell Overhead Press: 3-4 sets x 6-8 reps (3 minutes rest)
 Incline Bench Press: 3-4 sets x 8-12 reps (2 minutes rest)
 Dumbbell Rear Delt Fly: 3-4 sets x 8-12 reps (2 minutes rest)
 Chest Dips: 3x4 sets x 8-12 reps (2 minutes rest)
 Lateral Shoulder Raise: 3-4 sets x 10-12 reps (2 minutes)
 Close Grip Push-Up: 3-4 sets x 8-12 reps (2 minutes)

CHEST & SHOULDERS WORKOUT B:

 Single-Arm Dumbbell Bench Press: 4-5 sets x 5-8 reps (3 minutes)


 Clap Push-Up: 3-4 sets x 5-8 reps (3 minutes)
 Arnold Press: 3-4 sets x 6-8 reps (3 minutes)
 Dumbbell Chest Fly: 3-4 sets x 10-12 reps (2 minutes)
 Upright Barbell Row: 3-4 sets x 8-10 reps (2 minutes)
 Bent-Over Cable Crossovers: 3-4 sets x 8-12 reps (2 minutes)
 Rear Delt Machine Fly: 3-4 sets x 10-12 reps (2 minutes)

CHEST AND BACK


WORKOUT A (BACK FOCUS):
Exercise Sets Reps

Cable Face Pulls 2 20

Deadlift 3 5

Superset:
Incline DB Bench Press 3 6
Chest Supported Rows 3 12

Bent Over Rows 3 8

V Bar Pulldowns 2 10
Superset:
Pull Ups 2 Failure
Push Ups 2 Failure

Superset:
Chest Supported Reverse Flys 2 15
Inverted Bodyweight Rows 1 Failure

WORKOUT B (CHEST FOCUS):


Exercise Sets Reps

Cable Chest Flys 2 20

Barbell Bench Press 4 7

Superset:
Single-Arm Dumbbell Row 3 8
Single-Arm DB Bench Press 3 12

Pullovers 2 10

Superset:
Seated Cable Rows 3 8
Push-Ups (3 seconds on the way down) 3 Failure

Incline Barbell Bench 2 15

Superset:
Pull-Ups 2 Failure
Push-Up Isometric Hold 2 Failure

Cable Chest Flys 1 20


SUPERSET CHEST AND BACK WORKOUT:
Exercise: Sets: Reps:

Superset:
Cable Face Pulls 2 20
Push-Ups 2 10

Superset:
Flat DB Bench 3 8
Bent Over DB Row 3 12

Superset:
Cable Flys 2 20
Single Arm DB Row 2 8

Superset:
Shrugs 3 8
Pullovers 3 15

Superset:
Chin-Ups 2 Failure
Push-Ups 2 Failure

SHOULDERS AND ARMS WORKOUT


WORKOUT A:
 Military Press: 4-5 sets x 5-8 reps (3 mins rest)
 Dips: 3-4 sets x 5-8 reps (3 mins rest)
 Upright Row: 3-4 sets x 8-12 reps (2 mins rest)
 Arnold Press: 3-4 sets x 8-12 reps (2 mins rest)
 Triceps OH Extension: 3 sets x 10-12 reps (2 mins rest)
 Lateral Cable Raises: 3 sets x 10-12 reps (2 mins rest)
 KB Overhead Carry: 3 sets x 20ft (2 mins rest)

WORKOUT B:
 Chin Up: 4-5 sets x 5-8 reps (3 mins rest)
 Triceps Push Up: 3-4 sets x 5-8 reps (3 mins rest)
 Skull Crusher: 3-4 sets x 8-12 reps (2 mins rest)
 EZ Bar Curl: 3-4 sets x 8-12 reps (2 mins rest)
 SA Cable Triceps Pulldown: 3 sets x 10-12 reps (2 mins rest)
 DB Forward Raises: 3 sets x 10-12 reps (2 mins rest)
 DB Hammer Curl to Overhead Press: 3 sets x 10-12 reps (2 mins)

BACK AND SHOULDERS


WORKOUT A: SHOULDER-FOCUSED STRENGTH
Strength Exercise:
 Barbell Overhead Press: 4-6 reps x 3-5 sets (2-3 minutes rest)

Circuit (Repeat 2-4 Times):


 Dumbbell Lateral Raises: 8-15 reps (20-30 seconds rest)

 Renegade Row: 8-12 reps (20-30 seconds rest)


 Front Raise: 8-12 reps (20-30 seconds rest)
 Rear Delt Flyes: 12-15 reps (20-30 seconds rest)

WORKOUT B:
Start with your strength exercise, resting 2-3 minutes between each set. Rest
another minute or two before beginning the circuit.

Strength Exercise:
 Seated Dumbbell Overhead Press: 6-12 reps x 3-5 sets (2-3 minutes rest)

Circuit (Repeat 2-4 Times):


 Dumbbell Lateral Raise: 12-15 reps (20-30 seconds rest)
 Band Pull Apart: 15+ reps (20-30 seconds rest)
 Single Arm Push Press: 6-12/side (20-30 seconds rest)
 TRX Row: 12-15 reps (20-30 seconds rest)

WORKOUT A: BACK-FOCUSED STRENGTH


Strength Exercise:
 Rack Pulls: 3-5 sets x 4-6 reps (2-3 minutes rest)

Circuit (Repeat 2-4 Times):


 Machine High Rows: 8-12 reps (20-30 seconds rest)

 Face Pulls: 12-15 reps (20-30 seconds rest)


 Seated Dumbbell Shoulder Raise: 12 reps (20-30 seconds rest)
 Renegade Row: 8-12 reps (20-30 seconds rest)

WORKOUT B:
Strength/Hypertrophy Exercises:
 Pull Ups: 6-12 reps x 3-4 sets (2-3 minutes rest)

 Barbell Bent Over Row: 6-12 reps x 3-4 sets (2-3 minutes rest)

Circuit (Repeat 2-3 times):


 Dumbbell Lateral Raise: 8-15 reps (20-30 seconds rest)

 Band Pull Apart: 15 reps (20-30 seconds rest)


 TRX Row: 15-20 reps (20-30 seconds rest)
 Front Raise: 12 reps (20-30 seconds rest)
CHEST & BICEP WORKOUT:
Exercise Sets Reps

Incline Bench Press 5 5

Cable Bar Curl 5 5

Flat Bench Dumbbell Press 3 6-8

Rope Hammer Curl 3 8-12

Cable Fly 3 8-10

Preacher Curl 3 8-10


Dumbbell Pullover 3 8-10

Bayesian Curl 3 8-12

CHEST & BICEP MACHINE WORKOUT:


Exercise Sets Reps

Hammer Strength Press 4 6

Cable Bar Curl 5 5

Hammer Strength Incline Press 4 6-8

Rope Hammer Curl 3 8-12

Dip Machine 3 8-10

Cable Flys 3 10-12

Preacher Curl 3 10-12

SUPERSET CHEST & BICEPS WORKOUT:


Exercise Sets Reps

Superset 1:
Incline Bench Press 5 5
Cable Bar Curl 5 5

Superset 2:
Flat Bench Dumbbell Press 3 6-8
Rope Hammer Curl 3 8-12

Superset 3:
Cable Fly 3 8-10
Preacher Curl 3 8-10

Superset 4:
Dumbbell Pullover 3 8-10
Bayesian Curl 3 8-12

BUILT WITH SCIENCE


CHEST

Incline Dumbbell Press: 3 sets of 6-10 reps

Barbell OR Dumbbell Bench Press: 3 sets of 6-10 reps

Dips: 3 sets of 8-12 reps

Banded Push-ups: 3 sets of 6-12 reps (or to failure)

High to Low Cable Crossovers: 3 sets of 10+ reps

COMPOUND CHEST

Workout A

#1: Barbell Bench Press (3 sets, 6 to 8 reps)

#2: 15-Degree Dumbbell Press (3 sets, 8 to 12 reps)

#3: Slight Decline Dumbbell Press (3 sets, 8 to 12 reps)

Workout B

#1: Flat Dumbbell Press (3 sets, 8 to 12 reps)

#2: Incline Machine Press (3 sets, 6 to 8 reps)

#3: Chest Dip (3 sets, 8 to 12 reps)

BACK WORKOUT 1

Deadlifts: 4 sets of 6-8 reps

Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps


Chest Supported Row (Lat Focused: 4 sets of 8-10 reps

Dumbbell Shrugs: 3 sets of 10-12 reps

Scapular Pull Ups: 3 sets of 10-12 reps

BACK WORKOUT 2

Wide Overhand Grip Pull Up: 4 sets of 6-8 reps

Underhand Narrow Grip Barbell Row: 4 sets of 8-10 reps

Single Arm Lat Cable Pulldown: 4 sets of 10-12 reps

Face Pulls: 3 sets of 10-12 reps

Hyperextensions: 3 sets of 10-12 reps

BACK WORKOUT 3

Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps

Chest Supported Row (Upper Back Focused): 4 sets of 8-10 reps


Seated Cable Row (Lat Focused) 4 sets of 8-10 reps

Wide Grip Seated Cable Row: 3 sets of 10-12 reps

Barbell Shrugs: 3 sets of 10-12 reps

Hyperextensions: 3 sets of 10-12 reps

Sample Back Workout Routine (gym)

Upper back

Exercise 1: Upper Back Focused Barbell Rows

Exercise 2: Lat Pulldowns

Lats

Exercise 1: Chest Supported Dumbbell Lat Rows

Exercise 2: One-Arm Cable Lat Pulldown


Lower Traps

Exercise 1: Standing Cable Y-Raise

Sample Back Workout Routine (Bodyweight Or Dumbbells)

Upper back

Exercise 1: Chest-Supported Dumbbell Upper Back Rows

Exercise 2: Overhand Grip Pull Ups

Lats

Exercise 1: Single-Arm Dumbbell Lat Rows

Exercise 2: Chest-Supported Dumbbell Lat Rows

Lower Traps

Exercise 1: Prone Y-Raise

BACK WORKOUT

Deadlifts: 3-4 sets of 6-8 reps


Pull-Ups: 3-4 sets of 6-10 reps
Chest-Supported Row: 3-4 sets of 10-12 reps
Lat Pulldowns: 3-4 sets of 10-12 reps
Scapular Pull-ups: 2-3 sets of 8+ reps

SHOULDERS
ARMS

BICEPS

Incline Dumbbell Curls (with full supination): 3 sets of 6-8 reps


Narrow Grip Bar Curls (partial reps after normal ROM): 3 sets of 6-10 reps
Cable Curls: 3 sets of 6-12 reps
Hammer Curls / Reverse Curls: 3 sets of 6-12 reps

(Weighted) Chin-Ups: 3 sets of 6-8 reps


Incline Dumbbell Curls: 3 sets of 6-8 reps
Concentration Curls: 3 sets of 6-10 reps
Reverse EZ Bar Curls: 3 sets of 6-12 reps
TRICEPS

 Close Grip Bench Press – 4 sets of 8-6 reps


 Overhead Cable Extensions – 3 sets of 15-10 reps
 Straight Bar Cable Pushdowns – 3 sets of 15-10 reps
 Triangle Push Ups - 2 sets to failure

FOREARMS

UPPER BODY

Incline Dumbbell Press: 3-4 sets of 6-10 reps OR Barbell Bench Press
Chest Supported Row: 3-4 sets of 8-10 reps OR Barbell Row
Overhead Press: 3-4 sets of 6-10 reps OR Lateral Raise
Pull-ups: 3-4 sets of 8-10 reps OR Lat Pulldowns
Incline Dumbbell Curls: 2 sets of 8-12 reps
Incline Dumbbell Extensions: 2 sets of 10-15 reps

LOWER BODY

Barbell Back Squat: 3-5 sets of 6-8 reps

Romanian Deadlift: 2-4 sets of 8-10 reps


Bulgarian Split Squat: 2-4 sets of 6-10 reps

Glute Ham Raise: 2-4 sets of 8-12 reps

Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps

Seated Calf Raise: 2-4 sets of 10-15 reps

LEGS

Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Bulgarian split squats: 3 sets of 8-15 reps

Weighted hip thrusts: 3 sets of 10-15 reps

If your quads are lagging, do the workout above.

If your hamstrings and/or glutes are lagging, do the workout in this order. I would also advise
throwing in an extra hamstring isolation exercise, like lying leg curls or Nordic hamstring curls:

Bulgarian split squats: 3 sets of 8-15 reps

Weighted hip thrusts: 3 sets of 10-15 reps

Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)

Full Body Workout (Workout A)

Barbell Bench Press: 3-4 sets of 6-10 reps

Barbell Back Squat: 3-4 sets of 6-10 reps

Pull-Ups: 3-4 sets of 6-10 reps

Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps

Standing Overhead Press: 3-4 sets of 6-10 reps

Face Pulls: 3-4 sets of 10-15 reps


Drag Curls: 3-4 sets of 8-10 reps

Full Body Workout (Workout B)

Barbell Deadlift: 3-4 sets of 6-10 reps

Incline Dumbbell Press: 3-4 sets of 6-12 reps

Bulgarian Split Squat: 3-4 sets of 6-10 reps

Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps

Dumbbell Lateral Raises: 3-4 sets of 10-15 reps

Incline Dumbbell Kickbacks: 3-4 sets of 10-15 reps

High to Low Chest Cable Flies: 3-4 sets of 10-15 reps

ABS/CORE

Exercise 1: Abdominal Bracing (1-3 sets of 60 second holds)


Exercise 2: Reverse Crunches (2-3 sets of 10-15 reps)
Exercise 3: Bird Dog (2-3 sets of 5 reps each side)
Exercise 4: Suitcase Carries (2-3 sets of 30s carries each side)
Exercise 5: Palloff Press (2-3 sets of 5-10 reps each side)

Exercise 1:
Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight)
BUILD UP TO:
2-3 sets of 10-15 reps (weighted/decline)
Exercise 2:
High to Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side
OR
Bicycle Crunches: 2-3 sets to failure (bodyweight)
Exercise 3:
Weighted Crunches: 2-3 sets of 10-15 reps
Exercise 4:
Serratus Jabs: 2-3 sets of 10-15 reps
LEGION ATHLETICS
CHEST

Overall Chest Workout

 Barbell Bench Press 3x4-6


 Incline DB press 3x4-6
 Close Grip Bench Press 3x6-8
 Dips 3x6-8

Barbell Chest Workout

 Barbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest


 Incline Barbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest
 Close-Grip Barbell Bench Press: 3 sets | 4-to-6 reps | 2-to-3 min rest
 Decline Barbell Bench Press: 3 sets | 6-to-8 reps | 2-to-3 min rest

Chest Workout with Dumbbells

 Dumbbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest


 Incline Dumbbell Bench Press: 3 sets | 4-to-6 reps | 2-to-4 min rest
 Dumbbell Pullover: 3 sets | 6-to-8 reps | 2-to-3 min rest
 Dumbbell Flyes: 3 sets | 8-to-10 reps | 2-to-3 min rest

At-Home Chest Workout with Dumbbells

 Dumbbell Floor Press: 4 sets | 4-to-6 reps | 2-to-4 min rest


 Dumbbell Pullover: 4 sets | 6-to-8 reps | 2-to-3 min rest
 Dumbbell Chest Fly: 4 sets of 10-to-12 reps

Resistance Band Chest Workout at Home

 Banded Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest


 Feet-Elevated Banded Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Banded Chest Press: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Banded Chest Fly: 3 sets | 10-to-20 reps | 2-to-3 min rest

Chest Workout at Home without Weights

 Feet-Elevated Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest


 Diamond Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest
 Dive-Bomber Push-up: 3 sets | 10-to-20 reps | 2-to-3 min rest

BACK

1. The Best Back Workout for Mass

 Barbell Deadlift: 3 sets of 4-to-6 reps


 Pull-up: 3 sets of 4-to-6 reps
 One-Arm Dumbbell Row: 3 sets of 6-to-8 reps
 Cable Pullover: 3 sets of 8-to-10 reps

2. The Best Back Workout for Mass with a Barbell

 Barbell Deadlift: 3 sets of 4-to-6 reps


 Barbell Row: 3 sets of 4-to-6 reps
 Meadows Row: 3 sets of 6-to-8 reps
 Barbell Rear Delt Row: 3 sets of 6-to-8 reps

3. The Best Back Workout for Mass with Dumbbells

 One-Arm Dumbbell Row: 3 sets of 4-to-6 reps


 Dumbbell Deadlift: 3 sets of 8-to-10 reps
 Dumbbell Upright Row: 3 sets of 8-to-10 reps
 Dumbbell Pullover: 3 sets of 8-to-10 reps

4. The Best Back Machine Workout for Mass

 Machine Row: 3 sets of 8-to-10 reps


 Lat Pulldown: 3 sets of 8-to-10 reps
 Seated Cable Row: 3 sets of 8-to-10 reps
 Cable Pullover: 3 sets of 8-to-10 reps
5. The Best Cable Machine Back Workout for Mass

 Seated Cable Row: 3 sets of 4-to-6 reps


 Lat Pulldown: 3 sets of 4-to-6 reps
 Cable Pullover: 3 sets of 6-to-8 reps
 Face Pull: 3 sets of 6-to-8 reps

6. The Best Resistance-Band Back Day Workout

 Banded Row: 3 sets of 10-to-20 reps


 Banded Pulldown: 3 sets of 10-to-20 reps
 Banded Upright Row: 3 sets of 10-to-20 reps
 Banded Face Pull: 3 sets of 10-to-20 reps

7. The Best Bodyweight Back Day Workout for At-Home Training

 Pull-up: 4 sets of 10-to-20


 Inverted Row: 4 sets of 10-to-20
 Towel Face Pull: 4 sets of 10-to-20

LEGS

WORKOUT 1

Barbell Back Squat- Sets: 3 | Reps: 6-to-8 | Rest: 2-to-3 min

Barbell Front Squat- Sets: 3 | Reps: 6-to-8 | Rest: 2-to-3 min

Romanian Deadlift- Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min

Bulgarian Split Squat- Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min

Seated Calf Raise- Sets: 3 | Reps: 10-to-15 | Rest: 2-to-3 min


WORKOUT 2

Barbell Back Squat- Sets: 3 | Reps: 4-to-6 | Rest: 3-to-5 min

Romanian Deadlift- Sets: 3 | Reps: 6-to-8 | Rest: 3-to-5 min

Dumbbell Lunge- Sets: 3 | Reps: 6-to-8 | Rest: 3-to-5 min

Leg Curl- Sets: 3 | Reps: 8-to-10 | Rest: 2-to-3 min

Goblet Squat- Sets: 3 | Reps: 10-to-15 | Rest: 2-to-3 min

Standing Calf Raise- Sets: 3 | Reps: 10-to-30 | Rest: 2-to-3 min

SHOULDERS

 Overhead Press: 3 sets of 4-to-6 reps with 2-to-4 min rest


 Arnold Press: 3 sets of 4-to-6 reps with 2-to-4 min rest
 Cable Side Lateral Raise: 3 sets of 6-to-8 reps with 2-to-3 min rest
 Dumbbell Rear Lateral Raise: 3 sets of 6-to-8 reps with 2-to-4 min rest

ARMS
ABS

1. Cable Crunch

2. Weighted Sit-up

3. Captain’s Chair Leg Raise

4. Hanging Leg Raise

5. Air Bicycle

6. Ab Wheel Rollout
TIGER FITNESS
5 Day Workout Routine - 8 Week Monster Training Program

Day 1

Upper Body Workout

Exercise Sets Reps


Push Press 4 4-6
Barbell or T-Bar Row - 4 8-10
Incline Bench Press 4 6-8
Pull-up or Lat-Pulldown - Drop-set 4 4-6
A) Skullcrusher 3 12-20
B) Barbell Curl 3 12-20

Push Press - Paused Reps for 5-10 sec at the top for every rep of the last set.

Barbell or T-Bar Rows - Paused Reps hold each rep for a two count at the top. Use straps if
necessary.

Incline Bench Press - 1½ reps for the last set. Starting at the top, lower the bar half way and
return to top the lower the bar to the chest. That is one rep, do 6-8.

Day 2

Lower Body Workout

Exercise Sets Reps


Hack Squat - 1 1/2 Reps 4 6-8
Stiff Leg Deadlift 4 8-10
Leg Press - Drop Set 4 8-10
Cable Pull Through - Drop Set 4 10-12
Calf Raise (Standing or Seated) 4 10-12
Ab Wheel or Hanging Leg Raise 3 12-20
Calf Raise. Paused Reps for 5-10 sec at the top of every rep of the last set.
Day 3

Upper Body Workout

Exercise Sets Reps


Monster Set:
A) Dumbbell Bench Press - Partial Reps 3 12-15
B) Dumbbell Row 3 8-10
A) Arnold Press 3 8-10
B) Dumbbell Pullover 3 12-15
A) Dumbbell Shoulder 21's 4 21
B) Hammer Curl 3 8-12
C) Triceps Extension 3 8-12

Dumbbell Row - Paused reps on every rep of the last set for 3-5 sec.

Shoulder 21's - 7 front raises, 7 lateral raises, 7 rear delt raises.


Day 4

Lower Body Workout

Exercise Sets Reps


A) Bulgarian Split Squat - 1 ½ Reps 4 8-10
B) Single-Leg Deadlift 4 6-8
A) Leg Extension - Drop Set 4 12-15
B) Leg Curl 4 12-15
A) Calf Raise 4 12-15
B) Weighted Decline Crunch 3 10-12

Single-Leg Deadlift - Focus hinging from the hip and keep the knees flexed

Calf Raise - Paused reps at the top of every rep.

Weighted Decline Crunch - Paused reps at the top.


Day 5

Bodyweight Full Body Workout

Exercise Sets Reps


A) Push Ups - Mechanical Drop-Set* 4 15-20
B) Walking Lunges 4 50 Steps
A) Inverted Rows - Mechanical Drop-Set* 4 12-15
B) Hip Bridge 4 30-45 sec hold
C) Front Plank 4 30-60 sec
Walking Lunges. On the last set move directly into a max effort set of bodyweight squats.

5 Day Superset Training Program


Day 1

Upper Body A

Exercise Sets Rep Goal


Superset #1
T-Bar Rows 4 6-10
Bench Press - Wait 60-90 seconds before next superset 4 6-10
Superset #2
Incline 2-Arm Dumbbell Row 4 8-12
Incline Dumbbell Press - Wait 60-90 seconds before next
4 8-12
superset
Superset #3
Seated Cable Row 4 10-15
High-to-Low Cable Crossover - Wait 60-90 seconds before
4 10-15
next superset

Day 2

Lower Body A
Day 2

Exercise Sets Rep Goal


Superset #1
Front Squat 4 6-8
Romanian Deadlift - Wait 90 seconds before next superset 4 8-10
Superset #2
Leg Press 4 8-10
Dumbbell Reverse Lunge - Wait 90 seconds before next
4 10-12
superset
Superset #3
Smith Machine Calf Raises 4 10-15
Plank - Wait 60 seconds before next superset 4 Max Time

Day 4

Upper Body B

Exercise Sets Rep Goal


Superset #1
Rack Pull Deadlifts 4 5-8
Standing Dumbbell Press - Wait 60-90 seconds before next
4 6-10
superset
Superset #2
Pull Ups (add weight if necessary) 4 8-12
Alternating Arnold Press - Wait 60-90 seconds before next
4 8-12
superset
Superset #3
Cable Lateral Raise 4 10-12
Face Pulls - Wait 60-90 seconds before next superset 4 10-15
Day 5

Lower Body B

Exercise Sets Rep Goal


Superset #1
Goblet Squat 4 6-8
Kettlebell Swing - Wait 90 seconds before next superset 4 8-10
Superset #2
Leg Extension 4 10-12
Leg Curls 4 10-12
Superset #3
Seated Calf Raises 4 20-25
Hanging Leg Raises - Wait 60 seconds before next
4 10-15
superset

Day 6

Arms

Exercise Sets Rep Goal


Superset #1
Close Grip EZ Bar Press 4 8-10
EZ Bar Curl - Wait 90 seconds before next superset 4 8-10
Superset #2
Incline EZ Bar Skull Crusher 4 10-12
Incline Dumbbell Curl - Wait 90 seconds before next
4 10-12
superset
Superset #3
Rope Pushdown 4 10-15
Rope Hammer Curl - Wait 60 seconds before next superset 4 10-15
Rebuilt Training - 10 Week Workout Plan
Shoulders and Abs

10 Week Workout Plan

Exercise Sets Reps


Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Reverse Delt Fly 4
Rear Delt Fly 4
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Lateral Raise 4
Partial Dumbbell Lateral Raise 4
Superset for the following rep scheme: 20, 10, 10, 15
Seated Shoulder Press 4
Dumbbell Upright Rows 4
Cable Upright Rows 3 15
Abs of Choice

Legs

10 Week Workout Plan

Exercise Sets Reps


Superset for the following rep scheme: 20, 10, 10, 15
Hamstring Curls 4
Leg Extension 4
Superset for the following rep scheme: 20, 10, 10, 15
Stiff Leg Deadlifts 4
Lunges 4
Squats 3 15
Superset for the following rep scheme: 20, 10, 10, 15
Legs

Leg Press Calves 4


Seated Calves 4

Back

10 Week Workout Plan

Exercise Sets Reps


Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Lat Pulldown 4
Cable Lat Squeeze 4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Pullover 4
Dumbbell Pullover 4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Low Row 3
Single Arm Dumbbell Row 3
Hyperextensions 3 15

Arms

10 Week Workout Plan

Exercise Sets Reps


Superset for the following rep scheme: 20, 10, 10, 15
Incline Dumbbell Curls 4
Drag Curls 4
Superset for the following rep scheme: 20, 10, 10, 15
Scott Curls 4
Hammer Curl 4
Arms

Superset for the following rep scheme: 20, 10, 10, 15


Triceps Pressdowns 4
One Arm Triceps Pressdowns 4
Superset for the following rep scheme: 20, 10, 10, 15
Skullcrushers 4
One Arm Overhead Extensions 4
Reverse Wrist Curls 3 15

Chest and Abs

10 Week Workout Plan

Exercise Sets Reps


Superset for the following rep scheme: 20, 10, 10, 15
One Arm Finisher Flys 4
Incline Dumbbell Press 4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Crossovers 4
Flat Dumbbell Press 4
Contraction Flys 3 15
Abs of choice

RANDOM

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