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filler@godaddy.com
Signed in as:
filler@godaddy.com
This workout will be a two week rotation. Week 1 is heavy weight training and week 2 is lighter based weight training.
This rotation is designed to give the central nervous system a chance to recover between heavy training which will help maximize growth!
Day 1 - Chest
Day 2 - Legs
Day 3 - Back & Biceps
Day 4 - Legs
Day 5 - Shoulders & Triceps
Day 6 & 7 - Active rest - cardio only
Day 1 - Legs
Day 2 - Chest & Triceps
Day 3 - Back & Biceps
Day 4 - Shoulders
Day 5 - Legs
Day 6 & 7 - Active rest - cardio only
Warm up
Push-ups 1x20
Bodyweight dips 1xFailure
Workout
Flat dumbbell fly - 3 x 8-12
Flat dumbbell press - 3 x 8-12
Incline dumbbell fly - 3 x 8-12
Incline dumbbell press - 3 x 8-12
Decline press - 3 x 8-12
Cable fly 4x16
Body weight dips 3 x 8-12
Push-ups 4 x 25
Warm up
Air squats - 1x20
Step ups - 1x32 (16 each leg)
Workout
Leg extensions - 3 x 8-12
Walking Lunges - 3 x 8-12
Squats - 3 x 8-12
Sissy Squats - 3 x 8-12
Hack squat - 3 x 8-12
Leg press (Push with toes or outer sides) - 3 x 8-12
Seated calf raises - 3 x 8-12
Warm up
Assisted pull ups - 1x25
Straight bar curls - 1x16
Workout
Chin ups - 3 x 8-12
Seated row - 3 x 8-12
Bent over barbell row - 3 x 8-12
Rack pulls - 3 x 8-12
Single dumbbell row - 3 x 6-8
Dumbbell back extensions - 3 x 8-12
Warm up
Alternate leg extension & ham string curls
3 sets on each for 20 reps
Workout
Ham string curls - 3 x 8-12
Hip Thrusts - 3 x 8-12
Sumo squat - 3 x 8-12
Good mornings - 3 x 8-12
Bulgarian split squat - 3 x 8-12
Leg press (Push from heals) - 3 x 8-12
Standing calf raises - 3 x 8-12
Warm up
Military press 1 x 30
Workout
Back
Lat raise - 3 x 8-12
Front raise - 3 x 8-12
Seated dumbbell press - 3 x 8-12
Smith machine shoulder press - 3 x 8-12
Rear delt raise - 3 x 8-12
Rope pulls - 3 x 8-12
Machine shoulder press- 3 x 8-12
Triceps
V-Bar push downs- 3 x 8-12
Rope extensions - 3 x 8-12
Skullcrushers - 3 x 8-12
Close grip bench press- 3 x 8-12
Active rest!
Get at least 10k steps a day in
Warm up
Body weight ludges x 16 each leg
Body weight squats x 16
Workout
Leg press - 3 x 12-16
Back squat - 3 x 12-16
Front squat - 3 x 12-16
Sissy squats - 3 x 12-16
Sumo squats - 3 x 12-16
Walking lunges - 3 x 12-16 steps per leg
Box steps 3 x 16 steps ups per leg
Warm up
Push ups 1 x 16
Body weight dips 1 x 16
Workout
Chest
Flat dumbbell fly 3 x 12-16
Flat dumbbell press 3 x 12-16
Incline dumbbell fly 3 x 12-16
Incline dumbbell press 3 x 12-16
Decline press 3 x 12-16
Cable fly 5 x 12-16
Triceps
Cable tricep extensions 3 x 12-16
Skull crushers 3 x 12-16
Single cable tricep extensions 3 x 12-16
Body weight dips 3 x 12-16
Warm up
Assisted pull ups 1 x 100
Supermans 4 x 15sec holds
Workout
Back
Wide grip lat pull down 3 x 12-16
Wide grip pull ups 3 x 12-16
Close grip pull ups 3 x 12-16
Seated row 3 x 12-16
Straight arm pull downs 3 x 12-16
Dumbbell rows 3 x 12-16
Biceps
Straight bar curls 3 x 12-16
Dumbbell curls 3 x 12-16
Hammer curls 3 x 12-16
Warm up
Good mornings 1 x 20
glute bridges 1 x 12
Workout
Sumo squats 3 x 12-16
Hack squats 3 x 12-16
Leg press (pushinpushing through heals) 3 x 12-16
Ham string curls 3 x 12-16
Pulsing lunges (smith machine) 3 x 12-16
Split Bulgarian squats (smith machine 3 x 12-16
Seated calf raises 3 x 30
Warm up
Standing shoulder press 1 x 20
Up right row 1 x 10
Workout
Seated shoulder press 3 x 12-16
Arnold press 3 x 12-16
Lateral raise 3 x 12-16
Front raise 3 x 12-16
Up right row 3 x 12-16
Rear delt raise 3 x 12-16
Shrugs 3 x 25
Active rest!
Get at least 10k steps a day in
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