This time around when I was planning out the next few weeks of my fitness life, I made it a goal not to skip over muscle groups that might be forgotten in previous programs. This time I wanted to fill my workout with compound and isolation exercises. I have included visuals for exercises I thought might be hard to find if unknown. If you have any questions or comments, don’t be afraid to leave them here or you can leave a response in my Tumbr inbox, Twitter, or Facebook. This workout is program is set to follow from top to bottom and to be changed after a 3-4 week period.*
My roommate and I just started this week! (2/17/14)
MONDAY (Legs/Lower Back/Lower Abs)
4×5 Squat
3×10 Dumbbell Walking – img
3×8 Barbell Glute Bridge – img
3×6 Deadlift
3×12 1 Legged Cable Kickback – img
3×8 Hyper Extension
3×15 Hanging Ab Pike – img
TUESDAY (Chest/Tricep/Neck)
3×5 Bench Press Throw – img
3×8 Incline Dumbbell Press
3×8 Decline Press
2×8 Cable Crossover (low,middle, high)
3×5 Tricep Dumbbell Press – img
2×10 Weighted Bench Dip
2×10 Face Down Plate Raise - img
2×10 Skull Crusher
2×10 Face Up Plate Raise
3×8 Cable Bench Tricep Pulls – img
WEDNESDAY
- rest
THRUSDAY (Back/Bicep/Trap)
3X5 Bent Over Row
3X8 Weighted Pull Up
2×8 Close Grip Lat Pulldown
2×8 Wide Grip Lat Pulldown
2×15 Upside Down Pull Up – img
2x8One Arm dumbbell Row
3×5 Close Grip Standing Bicep Curl
3×8 Incline Bicep Curl
3×8 Preacher Curl
2×40 Cable Burn
FRIDAY (Legs/Shoulders/Forearm)
4×5 Power Clean
3×8 Deadlift
3×8 One Arm Barbell Linear – img
3×8 Standing Dumbbell Press – img
2×10 One Arm Shoulder Raise
2×10 Palm Down Wrist Curl
2×10 Palm Up Wrist curl
2x45sec Plate Clinch
3×12 Calf Raise
SATURDAY
- rest
SUNDAY
- rest