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Day 2 (Wed)
Abdominal Crunch - 2 sets
Reverse Crunch - 2 sets
Leg Press - 4 sets
Stiff Legged Deadlift - 4 sets
Dips - 2 sets
Cable Pulldown Close Grip - 2 sets
Dumbbell Arnold Press - 2 sets
Alternating D'Bell Curls - 2 sets
Reverse Kickback - 2 sets
Broomstick Twist - 1 set
Full Body Training
Day 2 (Wed)
Abdominal Crunch - 2 sets
Reverse Crunch - 2 sets
Leg Press - 4 sets
Stiff Legged Deadlift - 4 sets
Dips - 2 sets
Cable Pulldown Close Grip - 2 sets
Dumbbell Arnold Press - 2 sets
Alternating D'Bell Curls - 2 sets
Reverse Kickback - 2 sets
Broomstick Twist - 1 set
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Arms, Chest and Upper Back (Mon, Thu)
Barbell Bench Press - 5 sets
Barbell Bent Over Row - 5 sets
Barbell Curls - 5 sets
Cable Triceps Pushdown - 2 sets
5*5
Arms, Chest and Upper Back (Mon, Thu)
Barbell Bench Press - 5 sets
Barbell Bent Over Row - 5 sets
Barbell Curls - 5 sets
Cable Triceps Pushdown - 2 sets
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Interval Running workout (Every 3 days)
Interval Running - 15 sets
Cardio-Elliptical/Interval Program - 15 sets
10 week weight loss
Interval Running workout (Every 3 days)
Interval Running - 15 sets
Cardio-Elliptical/Interval Program - 15 sets
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Bench Heavy
Barbell Bench Press - 5 sets
Heavy Squats
Barbell Squat - 5 sets
Heavy Deadlift 5x5 (Wed)
Barbell Deadlift - 5 sets
Description
Pavel 5x5 Routine
Bench Heavy
Barbell Bench Press - 5 sets
Heavy Squats
Barbell Squat - 5 sets
Heavy Deadlift 5x5 (Wed)
Barbell Deadlift - 5 sets
Description
Focus just on Big 3 exercises (Bench, Squat, Deadlift)
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Chest Day (Mon)
Narro Pushups - 5 sets
Barbell Bench Press - 5 sets
Incline Pushups - 5 sets
Regular Pushups - 5 sets
Lower Back, Traps and Upper Back (Tue)
Barbell Bent Over Row - 6 sets
Barbell Deadlift - 3 sets
Chin Up - 3 sets
Barbell Shrugs - 3 sets
One Arm Rows - 3 sets
Phase 1 (6-weeks)
Chest Day (Mon)
Narro Pushups - 5 sets
Barbell Bench Press - 5 sets
Incline Pushups - 5 sets
Regular Pushups - 5 sets
Lower Back, Traps and Upper Back (Tue)
Barbell Bent Over Row - 6 sets
Barbell Deadlift - 3 sets
Chin Up - 3 sets
Barbell Shrugs - 3 sets
One Arm Rows - 3 sets
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Arms, Chest and Upper Back (Mon, Tue, Wed, Thu, Fri)
Dumbbell Concentration Curls - 3 sets
Dips - 3 sets
Pullups - 3 sets
Push Ups - 5 sets
Cardio 30min - 1 set
Plank - 4 sets
Shoulder Press (Overtrain) - 2 sets
Description
Fitness Plan
Arms, Chest and Upper Back (Mon, Tue, Wed, Thu, Fri)
Dumbbell Concentration Curls - 3 sets
Dips - 3 sets
Pullups - 3 sets
Push Ups - 5 sets
Cardio 30min - 1 set
Plank - 4 sets
Shoulder Press (Overtrain) - 2 sets
Description
Fighter Physique
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Kettlebell Swing workout (Sun, Mon, Tue, Wed, Thu, Sat)
Kettlebell Swing - 2 sets
Turkish Getup - 2 sets
Hindu Pushup - 2 sets
Halos - 1 set
Road Cycling - 1 set
Kettlebell Break-in with Cycling training
Kettlebell Swing workout (Sun, Mon, Tue, Wed, Thu, Sat)
Kettlebell Swing - 2 sets
Turkish Getup - 2 sets
Hindu Pushup - 2 sets
Halos - 1 set
Road Cycling - 1 set
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Chest Triceps Shoulders (Mon)
Barbell Bench Press - 4 sets
Dumbbell Bench Press - 4 sets
Dumbbell Fly - 4 sets
Cable Pectoralis Downwards - 4 sets
Cable Pectoralis Upwards - 4 sets
Barbell Triceps Press - 4 sets
Cable Triceps Pronation - 4 sets
Cable Triceps Supination - 4 sets
Dumbbell Lateral Raise - 4 sets
Dumbbell Military Press - 4 sets
Back Biceps (Wed)
Cable Pulldown - 4 sets
Cable Pushdown Straight Arms - 4 sets
Cable Pulldown Close Grip - 4 sets
Cable Row - 4 sets
Barbell Bent Over Row - 4 sets
Barbell Deadlift - 4 sets
Barbell Biceps Supination - 4 sets
Dumbbell Hammer Curls - 4 sets
Cable Biceps Supination - 4 sets
Shoulders Chest (Fri)
Dumbbell Lateral Raise - 4 sets
Dumbbell Front Raise - 4 sets
Dumbbell Military Press - 4 sets
Cable Front Raise Elbow Up One Arm - 8 sets
Cable Shoulder Raise - 8 sets
Barbell Close Grip Shoulder Raise - 4 sets
Barbell Bench Press - 4 sets
Cable Pectoralis Downwards - 4 sets
Cable Pectoralis Upwards - 4 sets
Legs Back Forearms (Sat)
Barbell Squat Light - 4 sets
Leg Extensions - 4 sets
Leg Curls - 4 sets
Barbell Squat - 4 sets
Cable Pulldown - 4 sets
Cable Pushdown Straight Arms - 4 sets
Cable Pulldown Close Grip - 4 sets
Cable Row - 4 sets
Barbell Bent Over Row - 4 sets
Barbell Deadlift - 4 sets
Barbell Biceps Supination - 4 sets
Barbell Biceps Pronation - 4 sets
Dumbbell Hammer Curls - 4 sets
Grip - 4 sets
Strenght
Chest Triceps Shoulders (Mon)
Barbell Bench Press - 4 sets
Dumbbell Bench Press - 4 sets
Dumbbell Fly - 4 sets
Cable Pectoralis Downwards - 4 sets
Cable Pectoralis Upwards - 4 sets
Barbell Triceps Press - 4 sets
Cable Triceps Pronation - 4 sets
Cable Triceps Supination - 4 sets
Dumbbell Lateral Raise - 4 sets
Dumbbell Military Press - 4 sets
Back Biceps (Wed)
Cable Pulldown - 4 sets
Cable Pushdown Straight Arms - 4 sets
Cable Pulldown Close Grip - 4 sets
Cable Row - 4 sets
Barbell Bent Over Row - 4 sets
Barbell Deadlift - 4 sets
Barbell Biceps Supination - 4 sets
Dumbbell Hammer Curls - 4 sets
Cable Biceps Supination - 4 sets
Shoulders Chest (Fri)
Dumbbell Lateral Raise - 4 sets
Dumbbell Front Raise - 4 sets
Dumbbell Military Press - 4 sets
Cable Front Raise Elbow Up One Arm - 8 sets
Cable Shoulder Raise - 8 sets
Barbell Close Grip Shoulder Raise - 4 sets
Barbell Bench Press - 4 sets
Cable Pectoralis Downwards - 4 sets
Cable Pectoralis Upwards - 4 sets
Legs Back Forearms (Sat)
Barbell Squat Light - 4 sets
Leg Extensions - 4 sets
Leg Curls - 4 sets
Barbell Squat - 4 sets
Cable Pulldown - 4 sets
Cable Pushdown Straight Arms - 4 sets
Cable Pulldown Close Grip - 4 sets
Cable Row - 4 sets
Barbell Bent Over Row - 4 sets
Barbell Deadlift - 4 sets
Barbell Biceps Supination - 4 sets
Barbell Biceps Pronation - 4 sets
Dumbbell Hammer Curls - 4 sets
Grip - 4 sets
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Arms, Chest and Legs (Every 2 days)
Cardio 20min - 1 set
Barbell Bench Press - 2 sets
Barbell Squat - 2 sets
Dips - 1 set
Abdominal Crunch - 2 sets
Barbell Curls - 2 sets
Description
8 week bulk
Arms, Chest and Legs (Every 2 days)
Cardio 20min - 1 set
Barbell Bench Press - 2 sets
Barbell Squat - 2 sets
Dips - 1 set
Abdominal Crunch - 2 sets
Barbell Curls - 2 sets
Description
8 weeks of hardcore training
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Legs (Every 3 days)
Barbell Squat - 4 sets
Leg Extensions - 4 sets
Leg Press - 4 sets
Leg Curls - 3 sets
Description
Two day beginner split
Legs (Every 3 days)
Barbell Squat - 4 sets
Leg Extensions - 4 sets
Leg Press - 4 sets
Leg Curls - 3 sets
Description
Just what I'm starting out with. One day lower body, one day upper.
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Arnold Schwarzenegger Arm Workout
Barbell Curls - 2 sets
Seated Dumbbell Curls - 2 sets
Dumbbell Concentration Curls - 2 sets
Close Grip Bench Press - 2 sets
Cable Triceps Pushdown - 2 sets
Lying Triceps Extension - 2 sets
Legs
Barbell Squat - 5 sets
Seated Calf Raise - 5 sets
Barbell Front Squat - 4 sets
Barbell Calf Raises - 3 sets
Lunges - 3 sets
Leg Curls - 4 sets
Leg Extensions - 4 sets
chest explosion
Dumbbell Bench Press - 4 sets
Dumbbell Hammer Curls - 3 sets
Plate Load Flat Bench Press - 4 sets
Machine Reverse Fly - 3 sets
Dumbbell Incline Bench Press - 3 sets
Dumbbell Decline Bench Press - 3 sets
Dumbbell Fly - 3 sets
Description
8-week bulk
Arnold Schwarzenegger Arm Workout
Barbell Curls - 2 sets
Seated Dumbbell Curls - 2 sets
Dumbbell Concentration Curls - 2 sets
Close Grip Bench Press - 2 sets
Cable Triceps Pushdown - 2 sets
Lying Triceps Extension - 2 sets
Legs
Barbell Squat - 5 sets
Seated Calf Raise - 5 sets
Barbell Front Squat - 4 sets
Barbell Calf Raises - 3 sets
Lunges - 3 sets
Leg Curls - 4 sets
Leg Extensions - 4 sets
chest explosion
Dumbbell Bench Press - 4 sets
Dumbbell Hammer Curls - 3 sets
Plate Load Flat Bench Press - 4 sets
Machine Reverse Fly - 3 sets
Dumbbell Incline Bench Press - 3 sets
Dumbbell Decline Bench Press - 3 sets
Dumbbell Fly - 3 sets
Description
8 weeks of heavy lifting, focus on chest twice a week, legs once a week
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Cardio 20-30min workout (Mon, Tue, Wed, Thu, Fri)
Cardio 20-30min - 1 set
Super Chest Workout (Fri)
Barbell Bench Press - 6 sets
Barbell Incline Bench Press - 3 sets
Barbell Decline Bench Press - 3 sets
Dumbbell Fly - 3 sets
One-Arm Dumbbell Triceps Extension - 3 sets
Barbell Triceps Extension - 3 sets
Daily Crunches (Mon, Tue, Wed, Thu, Fri)
Crunches (No Weight) - 3 sets
Super Biceps/Back Workout (Mon)
Barbell Curls - 5 sets
Seated Dumbbell Curls - 3 sets
Incline Dumbbell Curls - 3 sets
Iso Back Machine - 5 sets
Cable Rows - 3 sets
Cable Pulldown - 3 sets
Dumbbell Shrugs - 3 sets
Super Shoulders (Wed)
Dumbbell Arnold Press - 5 sets
Dumbbell Front Raise - 5 sets
Cable Crossover - 5 sets
Cable Rows - 5 sets
Overtraining (Tue, Thu)
Back (Overtrain) - 1 set
Bicep (Overtrain) - 1 set
Chest (Overtrain) - 1 set
Shoulders (Overtrain) - 1 set
Tricep (Overtrain) - 1 set
Chest and Tris II (Mon)
Cardio 20-30min - 1 set
Barbell Bench Press - 5 sets
Dumbbell Incline Bench Press - 5 sets
Barbell Decline Bench Press - 3 sets
Lying Triceps Extension - 3 sets
Cable Triceps Pushdown - 3 sets
Super Biceps/Back II (Wed)
Seated Dumbbell Curls - 3 sets
Incline Dumbbell Curls - 3 sets
Dumbbell Hammer Curls - 3 sets
Cable Rows - 3 sets
Iso Back Machine - 3 sets
Dumbbell Shrugs - 5 sets
2 Month Bulk
Cardio 20-30min workout (Mon, Tue, Wed, Thu, Fri)
Cardio 20-30min - 1 set
Super Chest Workout (Fri)
Barbell Bench Press - 6 sets
Barbell Incline Bench Press - 3 sets
Barbell Decline Bench Press - 3 sets
Dumbbell Fly - 3 sets
One-Arm Dumbbell Triceps Extension - 3 sets
Barbell Triceps Extension - 3 sets
Daily Crunches (Mon, Tue, Wed, Thu, Fri)
Crunches (No Weight) - 3 sets
Super Biceps/Back Workout (Mon)
Barbell Curls - 5 sets
Seated Dumbbell Curls - 3 sets
Incline Dumbbell Curls - 3 sets
Iso Back Machine - 5 sets
Cable Rows - 3 sets
Cable Pulldown - 3 sets
Dumbbell Shrugs - 3 sets
Super Shoulders (Wed)
Dumbbell Arnold Press - 5 sets
Dumbbell Front Raise - 5 sets
Cable Crossover - 5 sets
Cable Rows - 5 sets
Overtraining (Tue, Thu)
Back (Overtrain) - 1 set
Bicep (Overtrain) - 1 set
Chest (Overtrain) - 1 set
Shoulders (Overtrain) - 1 set
Tricep (Overtrain) - 1 set
Chest and Tris II (Mon)
Cardio 20-30min - 1 set
Barbell Bench Press - 5 sets
Dumbbell Incline Bench Press - 5 sets
Barbell Decline Bench Press - 3 sets
Lying Triceps Extension - 3 sets
Cable Triceps Pushdown - 3 sets
Super Biceps/Back II (Wed)
Seated Dumbbell Curls - 3 sets
Incline Dumbbell Curls - 3 sets
Dumbbell Hammer Curls - 3 sets
Cable Rows - 3 sets
Iso Back Machine - 3 sets
Dumbbell Shrugs - 5 sets
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Shoulders (Wed)
Cardio 20min - 1 set
Dumbbell Arnold Press - 5 sets
Dumbbell Front Raise - 5 sets
Dumbbell Lateral Raise - 5 sets
Cable Rows - 3 sets
Dumbbell Shrugs - 3 sets
Crunches (No Weight) - 3 sets
Cardio 20min workout (Tue, Thu)
Cardio 20min - 1 set
Chest and Triceps (Fri)
Cardio 20min - 1 set
Barbell Bench Press - 6 sets
Dumbbell Fly - 4 sets
Dumbbell Decline Bench Press - 2 sets
Dumbbell Incline Bench Press - 2 sets
Cable Triceps Pushdown - 5 sets
Barbell Triceps Extension - 3 sets
Crunches (No Weight) - 3 sets
Arms, Traps and Upper Back (Mon)
Cardio 20min - 1 set
Seated Dumbbell Curls - 6 sets
Iso Back Machine - 6 sets
Incline Dumbbell Curls - 3 sets
Dumbbell Bent Over Row - 3 sets
Cable Pulldown - 3 sets
Crunches (No Weight) - 3 sets
Overtraining Technique
Curls (Overtrain) - 3 sets
Bench Press (Overtrain) - 3 sets
Shoulder Press (Overtrain) - 3 sets
First Month Plan
Shoulders (Wed)
Cardio 20min - 1 set
Dumbbell Arnold Press - 5 sets
Dumbbell Front Raise - 5 sets
Dumbbell Lateral Raise - 5 sets
Cable Rows - 3 sets
Dumbbell Shrugs - 3 sets
Crunches (No Weight) - 3 sets
Cardio 20min workout (Tue, Thu)
Cardio 20min - 1 set
Chest and Triceps (Fri)
Cardio 20min - 1 set
Barbell Bench Press - 6 sets
Dumbbell Fly - 4 sets
Dumbbell Decline Bench Press - 2 sets
Dumbbell Incline Bench Press - 2 sets
Cable Triceps Pushdown - 5 sets
Barbell Triceps Extension - 3 sets
Crunches (No Weight) - 3 sets
Arms, Traps and Upper Back (Mon)
Cardio 20min - 1 set
Seated Dumbbell Curls - 6 sets
Iso Back Machine - 6 sets
Incline Dumbbell Curls - 3 sets
Dumbbell Bent Over Row - 3 sets
Cable Pulldown - 3 sets
Crunches (No Weight) - 3 sets
Overtraining Technique
Curls (Overtrain) - 3 sets
Bench Press (Overtrain) - 3 sets
Shoulder Press (Overtrain) - 3 sets
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Arms, Chest and Shoulders (Tue)
Barbell Bench Press - 4 sets
Dumbbell Fly - 3 sets
Barbell Overhead Press - 4 sets
Dumbell Lateral Raise - 3 sets
Cable Triceps Pushdown - 4 sets
Dips - 1 set
Arms and Upper Back (Sat)
Chin Ups - 4 sets
Barbell Bent Over Row - 4 sets
Lat pulldown - 1 set
Barbell Curls - 3 sets
Preacher Curl - 3 sets
Forearm Curl - 3 sets
Legs (Thu)
Barbell Squat - 4 sets
Lunges - 3 sets
Leg Curls - 3 sets
Standing Calf Raises - 4 sets
Abdominal Crunch - 4 sets
Distance Run workout (Mon)
Distance Run - 1 set
12 week lifting extravaganza
Arms, Chest and Shoulders (Tue)
Barbell Bench Press - 4 sets
Dumbbell Fly - 3 sets
Barbell Overhead Press - 4 sets
Dumbell Lateral Raise - 3 sets
Cable Triceps Pushdown - 4 sets
Dips - 1 set
Arms and Upper Back (Sat)
Chin Ups - 4 sets
Barbell Bent Over Row - 4 sets
Lat pulldown - 1 set
Barbell Curls - 3 sets
Preacher Curl - 3 sets
Forearm Curl - 3 sets
Legs (Thu)
Barbell Squat - 4 sets
Lunges - 3 sets
Leg Curls - 3 sets
Standing Calf Raises - 4 sets
Abdominal Crunch - 4 sets
Distance Run workout (Mon)
Distance Run - 1 set
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Daily Pullups (Every 1 days)
Pullups - 1 set
Distance Run (Mon, Wed, Sat)
Distance Run - 1 set
Description
Daily Winter Training
Daily Pullups (Every 1 days)
Pullups - 1 set
Distance Run (Mon, Wed, Sat)
Distance Run - 1 set
Description
Run and Lift
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Twice A Week Total Body Workout (Every 3 days)
Barbell Bent Over Row - 1 set
Barbell Curls - 1 set
Barbell Deadlift - 1 set
Barbell Front Squat - 1 set
Barbell Seated Press (Military) - 1 set
Barbell Shrugs - 1 set
Barbell Squat - 1 set
Barbell Triceps Extension - 1 set
Dumbbell Arnold Press - 1 set
Dumbbell Bench Press - 1 set
Dumbbell Bent Over Row - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Hammer Curls - 1 set
Dumbbell Lateral Raise - 1 set
Dumbbell Shrugs - 1 set
Lunges - 1 set
One-Arm Dumbbell Triceps Extension - 1 set
Seated Dumbbell Curls - 1 set
Standing Calf Raises - 1 set
Description
Kevin Flynn's Routine
Twice A Week Total Body Workout (Every 3 days)
Barbell Bent Over Row - 1 set
Barbell Curls - 1 set
Barbell Deadlift - 1 set
Barbell Front Squat - 1 set
Barbell Seated Press (Military) - 1 set
Barbell Shrugs - 1 set
Barbell Squat - 1 set
Barbell Triceps Extension - 1 set
Dumbbell Arnold Press - 1 set
Dumbbell Bench Press - 1 set
Dumbbell Bent Over Row - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Hammer Curls - 1 set
Dumbbell Lateral Raise - 1 set
Dumbbell Shrugs - 1 set
Lunges - 1 set
One-Arm Dumbbell Triceps Extension - 1 set
Seated Dumbbell Curls - 1 set
Standing Calf Raises - 1 set
Description
Total Body Workout 2 Days/ Week
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Arms and Traps
Barbell Close Grip Bench Press - 8 sets
Barbell Shrugs - 4 sets
War Biking
Arms and Traps
Barbell Close Grip Bench Press - 8 sets
Barbell Shrugs - 4 sets
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Max Bench Press
Barbell Bench Press - 1 set
Max Deadlift
Barbell Deadlift - 1 set
Max Squat
Barbell Squat - 1 set
Description
Powerlifting Routine
Max Bench Press
Barbell Bench Press - 1 set
Max Deadlift
Barbell Deadlift - 1 set
Max Squat
Barbell Squat - 1 set
Description
Powerlifting routine, logging only essentials (max) each week.
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Chest (Mon, Thu)
Barbell Bench Press - 1 set
ALL LONG ISLAND QUARTERBACK ACADEMY
Chest (Mon, Thu)
Barbell Bench Press - 1 set
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total body intervals (Sun, Wed)
Dumbbell Bent Over Row - 1 set
Dumbbell Concentration Curls - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Lateral Raise - 1 set
Leg Curls - 1 set
Lunges - 1 set
Description
Walk strong
total body intervals (Sun, Wed)
Dumbbell Bent Over Row - 1 set
Dumbbell Concentration Curls - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Lateral Raise - 1 set
Leg Curls - 1 set
Lunges - 1 set
Description
2 mile with weight and cardio intervals
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SS Workout A
Barbell Squat - 3 sets
Barbell Bench Press - 3 sets
Barbell Deadlift - 1 set
Dips - 3 sets
Incline Weighted Situps - 3 sets
SS Workout B
Barbell Squat - 3 sets
Barbell Overhead Press - 3 sets
Barbell Bent Over Row - 3 sets
Chin ups - 3 sets
Incline Weighted Situps - 3 sets
Description
Modified Rippetoe "Starting Strength" Routine
SS Workout A
Barbell Squat - 3 sets
Barbell Bench Press - 3 sets
Barbell Deadlift - 1 set
Dips - 3 sets
Incline Weighted Situps - 3 sets
SS Workout B
Barbell Squat - 3 sets
Barbell Overhead Press - 3 sets
Barbell Bent Over Row - 3 sets
Chin ups - 3 sets
Incline Weighted Situps - 3 sets
Description
A routine that focuses on basic barbell training and compound exercises.
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chest explosion
Dumbbell Bench Press - 4 sets
Dumbbell Hammer Curls - 3 sets
Plate Load Flat Bench Press - 4 sets
Machine Reverse Fly - 3 sets
Dumbbell Incline Bench Press - 3 sets
Dumbbell Decline Bench Press - 3 sets
Dumbbell Fly - 3 sets
chest
Barbell Bench Press - 3 sets
Barbell Curls - 3 sets
Dumbbell Bench Press - 4 sets
Leg Extensions - 3 sets
Leg Press - 3 sets
Plate Load Flat Bench Press - 3 sets
decline plate load flat bench - 3 sets
machine flys - 3 sets
cable rows - 3 sets
machine lateral raises - 3 sets
Arm blaster
Dumbbell Hammer Curls - 3 sets
Cable Triceps Pushdown - 3 sets
standing cable curls - 3 sets
reverse barbell curls - 3 sets
Standing Dumbbell Reverse Curl - 3 sets
Dips - 3 sets
tricep skull crusher - 3 sets
Description
BIGJT
chest explosion
Dumbbell Bench Press - 4 sets
Dumbbell Hammer Curls - 3 sets
Plate Load Flat Bench Press - 4 sets
Machine Reverse Fly - 3 sets
Dumbbell Incline Bench Press - 3 sets
Dumbbell Decline Bench Press - 3 sets
Dumbbell Fly - 3 sets
chest
Barbell Bench Press - 3 sets
Barbell Curls - 3 sets
Dumbbell Bench Press - 4 sets
Leg Extensions - 3 sets
Leg Press - 3 sets
Plate Load Flat Bench Press - 3 sets
decline plate load flat bench - 3 sets
machine flys - 3 sets
cable rows - 3 sets
machine lateral raises - 3 sets
Arm blaster
Dumbbell Hammer Curls - 3 sets
Cable Triceps Pushdown - 3 sets
standing cable curls - 3 sets
reverse barbell curls - 3 sets
Standing Dumbbell Reverse Curl - 3 sets
Dips - 3 sets
tricep skull crusher - 3 sets
Description
chest rip
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Chest and Legs
Overhead Squat - 5 sets
Push Ups - 1 set
Run - 400m - 1 set
Overhead Squat - 1 set
Push Ups - 1 set
Run 800m - 1 set
Overhead Squat - 1 set
Push Ups - 1 set
Description
Crossfit printable routine
Chest and Legs
Overhead Squat - 5 sets
Push Ups - 1 set
Run - 400m - 1 set
Overhead Squat - 1 set
Push Ups - 1 set
Run 800m - 1 set
Overhead Squat - 1 set
Push Ups - 1 set
Description
Giving a crossfit workout routine a try
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Back and Biceps (Mon)
Barbell Deadlift - 3 sets
Barbell Bent Over Row - 3 sets
Cable Pulldown - 3 sets
Dumbbell Bent Over Row - 3 sets
Barbell Curls - 3 sets
Dumbbell Hammer Curls - 3 sets
Chest and Triceps (Tue)
Barbell Incline Bench Press - 3 sets
Dumbbell Bench Press - 3 sets
Dumbbell Fly - 3 sets
Cable Crossover - 2 sets
Lying Triceps Extension - 3 sets
Cable Triceps Pushdown - 2 sets
One-Arm Dumbbell Triceps Extension - 2 sets
Legs (Wed)
Barbell Squat - 4 sets
Leg Press - 3 sets
Barbell Front Squat - 3 sets
Seated Calf Raise - 3 sets
Leg Curls - 2 sets
Standing Calf Raises - 3 sets
Leg Extensions - 2 sets
Shoulders and Traps (Thu)
Barbell Seated Press (Military) - 3 sets
Dumbbell Lateral Raise - 3 sets
Cable Shoulder Raise - 3 sets
Machine Reverse Fly - 3 sets
Barbell Shrugs - 3 sets
Dumbbell Shrugs - 3 sets
SS Workout A
Barbell Squat - 3 sets
Barbell Bench Press - 3 sets
Barbell Deadlift - 1 set
Dips - 3 sets
Incline Weighted Situps - 3 sets
Beast21
Back and Biceps (Mon)
Barbell Deadlift - 3 sets
Barbell Bent Over Row - 3 sets
Cable Pulldown - 3 sets
Dumbbell Bent Over Row - 3 sets
Barbell Curls - 3 sets
Dumbbell Hammer Curls - 3 sets
Chest and Triceps (Tue)
Barbell Incline Bench Press - 3 sets
Dumbbell Bench Press - 3 sets
Dumbbell Fly - 3 sets
Cable Crossover - 2 sets
Lying Triceps Extension - 3 sets
Cable Triceps Pushdown - 2 sets
One-Arm Dumbbell Triceps Extension - 2 sets
Legs (Wed)
Barbell Squat - 4 sets
Leg Press - 3 sets
Barbell Front Squat - 3 sets
Seated Calf Raise - 3 sets
Leg Curls - 2 sets
Standing Calf Raises - 3 sets
Leg Extensions - 2 sets
Shoulders and Traps (Thu)
Barbell Seated Press (Military) - 3 sets
Dumbbell Lateral Raise - 3 sets
Cable Shoulder Raise - 3 sets
Machine Reverse Fly - 3 sets
Barbell Shrugs - 3 sets
Dumbbell Shrugs - 3 sets
SS Workout A
Barbell Squat - 3 sets
Barbell Bench Press - 3 sets
Barbell Deadlift - 1 set
Dips - 3 sets
Incline Weighted Situps - 3 sets
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Arms and Chest (Mon, Wed, Fri)
Barbell Incline Bench Press - 3 sets
Barbell Curls - 3 sets
Dumbbell Incline Bench Press - 1 set
Description
8-week bulk / diet
Arms and Chest (Mon, Wed, Fri)
Barbell Incline Bench Press - 3 sets
Barbell Curls - 3 sets
Dumbbell Incline Bench Press - 1 set
Description
8-weeks hardcore training
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Chest, Legs and Upper Back (Mon)
Barbell Squat - 4 sets
Barbell Bench Press - 4 sets
Barbell Bent Over Row - 4 sets
Description
Powerlifting
Chest, Legs and Upper Back (Mon)
Barbell Squat - 4 sets
Barbell Bench Press - 4 sets
Barbell Bent Over Row - 4 sets
Description
Strength
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Arms and Legs
Lunges - 2 sets
Seated Calf Raise - 2 sets
Dips - 2 sets
Description
Diet Plan
Arms and Legs
Lunges - 2 sets
Seated Calf Raise - 2 sets
Dips - 2 sets
Description
Focus on calories, walk for 30 minutes, do cardio for 15 to start for first week.
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Arms, Chest and Shoulders (Every 5 days)
Close Grip Bench Press - 2 sets
Dumbbell Bench Press - 2 sets
Dumbbell Arnold Press - 2 sets
Barbell Bench Press - 1 set
Description
Anttilus
Arms, Chest and Shoulders (Every 5 days)
Close Grip Bench Press - 2 sets
Dumbbell Bench Press - 2 sets
Dumbbell Arnold Press - 2 sets
Barbell Bench Press - 1 set
Description
Anttilus
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Chest (Every 5 days)
Barbell Bench Press - 1 set
Dumbbell Fly - 1 set
Abdominal Crunch - 1 set
Torso Turn - 1 set
1 Year Work-out Plan
Chest (Every 5 days)
Barbell Bench Press - 1 set
Dumbbell Fly - 1 set
Abdominal Crunch - 1 set
Torso Turn - 1 set
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Chest, Legs and Upper Back (Every 7 days)
Barbell Bench Press - 2 sets
Barbell Bent Over Row - 2 sets
Barbell Calf Raises - 2 sets
Chest (Every 7 days)
Barbell Bench Press - 1 set
Start
Chest, Legs and Upper Back (Every 7 days)
Barbell Bench Press - 2 sets
Barbell Bent Over Row - 2 sets
Barbell Calf Raises - 2 sets
Chest (Every 7 days)
Barbell Bench Press - 1 set
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Arms, Chest and Legs (Every 7 days)
Barbell Calf Raises - 1 set
Barbell Close Grip Bench Press - 1 set
Barbell Front Squat - 1 set
Barbell Squat - 1 set
Dumbbell Decline Bench Press - 1 set
Description
Test
Arms, Chest and Legs (Every 7 days)
Barbell Calf Raises - 1 set
Barbell Close Grip Bench Press - 1 set
Barbell Front Squat - 1 set
Barbell Squat - 1 set
Dumbbell Decline Bench Press - 1 set
Description
Test
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Arms (Mon, Tue, Thu)
Dumbbell Concentration Curls - 3 sets
Pull-up - 2 sets
Description
post-ride
Arms (Mon, Tue, Thu)
Dumbbell Concentration Curls - 3 sets
Pull-up - 2 sets
Description
short workout before post-ride shower
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Chest (Mon, Thu)
Dumbbell Bench Press - 2 sets
Barbell Incline Bench Press - 2 sets
Description
Starter
Chest (Mon, Thu)
Dumbbell Bench Press - 2 sets
Barbell Incline Bench Press - 2 sets
Description
Simple Starting Routine
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Shoulders (Every 5 days)
Dumbbell Lateral Raise - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Arnold Press - 1 set
Dumbbell Lateral Raise - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Arnold Press - 1 set
Dumbbell Lateral Raise - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Arnold Press - 1 set
Description
Start
Shoulders (Every 5 days)
Dumbbell Lateral Raise - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Arnold Press - 1 set
Dumbbell Lateral Raise - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Arnold Press - 1 set
Dumbbell Lateral Raise - 1 set
Dumbbell Front Raise - 1 set
Dumbbell Arnold Press - 1 set
Description
Nothing
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Chest and Upper Back (Every 7 days)
Barbell Bench Press - 5 sets
Barbell Bent Over Row - 5 sets
new
Chest and Upper Back (Every 7 days)
Barbell Bench Press - 5 sets
Barbell Bent Over Row - 5 sets
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Chest, Legs and Shoulders (Tue, Thu)
Dumbbell Arnold Press - 1 set
Dumbbell Bench Press - 1 set
Barbell Bench Press - 1 set
Barbell Calf Raises - 1 set
diet
Chest, Legs and Shoulders (Tue, Thu)
Dumbbell Arnold Press - 1 set
Dumbbell Bench Press - 1 set
Barbell Bench Press - 1 set
Barbell Calf Raises - 1 set
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Run and lift (Every 7 days)
Cable Crossover - 1 set
Barbell Decline Bench Press - 1 set
Barbell Incline Bench Press - 1 set
Barbell Bench Press - 1 set
Description
Run and Lift
Run and lift (Every 7 days)
Cable Crossover - 1 set
Barbell Decline Bench Press - 1 set
Barbell Incline Bench Press - 1 set
Barbell Bench Press - 1 set
Description
Basic bulk up and fat-down. Running and weightlifting
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5x5 "A" Workout (Mon, Fri)
Barbell Squat - 1 set
Barbell Bench Press - 1 set
Barbell Bent Over Row - 1 set
Dips - 1 set
Description
StrongLifts 5x5 Beginner Strength Training Program
5x5 "A" Workout (Mon, Fri)
Barbell Squat - 1 set
Barbell Bench Press - 1 set
Barbell Bent Over Row - 1 set
Dips - 1 set
Description
Squat-centered beginner's routine
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Upper Body (Mon, Thu)
Dumbbell Lateral Raise - 1 set
Dips - 1 set
Description
6 week workout
Upper Body (Mon, Thu)
Dumbbell Lateral Raise - 1 set
Dips - 1 set
Description
intro aerobic / lifting plan, ramping up over 6 weeks
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Shoulders (Every 7 days)
Dumbbell Lateral Raise - 3 sets
Chest (Every 7 days)
Barbell Bench Press - 3 sets
Dumbbell Bench Press - 4 sets
Legs (Mon, Fri)
Barbell Squat - 1 set
5 x 5 Bench
Barbell Bench Press - 5 sets
Description
Starter Routine
Shoulders (Every 7 days)
Dumbbell Lateral Raise - 3 sets
Chest (Every 7 days)
Barbell Bench Press - 3 sets
Dumbbell Bench Press - 4 sets
Legs (Mon, Fri)
Barbell Squat - 1 set
5 x 5 Bench
Barbell Bench Press - 5 sets
Description
Test Routine
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