Legs

1. Squats

  1. Squats. CW. 10 reps
  2. Squats. CW. 10 reps.
  3. Squats. HW. 8 reps.
  4. Squats. HW. 8 reps.
  5. Squats. HW. 6 reps.
  6. Squats. HW. 6 reps.

2. Lunges/split jump SS

  1. LS. HW. 10 reps./SP. 10 reps each leg.
  2. LS. HW. 10 reps./SP. 10 reps each.
  3. LS. HW. 8 reps/ SP. 8 reps each.
  4. LS. HW. 8 reps/SP. 8 reps each.

3. Front Squat

  1. FS. HW. 8 reps.
  2. FS. HW. 6 reps.
  3. FS. HW. 6 reps.

4. Harmstring Machine

  1. HM. CW. 10 reps.
  2. HM. CW. 10 reps.
  3. HM.HW. 8 reps.
  4. HM. HW. 8 reps.

5. Calf Raises

  1. CR. NW. 25 reps.
  2. CR. NW. 25 reps.
  3. CR. CW. 15 reps.
  4. CR. CW. 15 reps.

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Back

ROBBY_ROBINSON_KING_OF_BACKS_01

1. Deadlift

  1. DL. CW. 10 reps
  2. DL. CW. 10 reps
  3. DL. CW. 8 reps
  4. DL. HW. 6 reps
  5. DL. HW. 6 reps
  6. DL. CW. 8 reps

2. T-Bar Row/Wide Push ups SS

  1. TBR. HW. 8 reps
  2. TBR. HW. 8 reps
  3. TBR. HW. 6 reps
  4. TBR. HW. 6 reps

3. Single Arm Row

  1. SAR. CW. 10 reps
  2. SAR. CW. 10 reps
  3. SAR. CW. 10 reps
  4. SAR. CW. 10 reps

4. Pull Over/Lateral Pull Down SS

  1. PO. HW. 8 reps/LPD. CW. 10 reps
  2. PO. HW. 8 reps/LPD. CW. 10 reps
  3. PO. HW. 6 reps/LPD. HW. 8 reps
  4. PO. HW. 6 reps/LPD. HW. 8 reps

 

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Biceps

14

1. Biceps curls alternating and at a time SS

  1. BCA. CW. 10 reps each. BCAT. CW. 10 reps.
  2. BCA. CW. 10 reps each. BCAT. CW. 8 reps.
  3. BCA. HW. 8 reps each. BCAT. HW. 6 reps.
  4. BCA. HW. 7 reps each. BCAT. HW 5 reps.

2. Barbell Curls

  1. BC. HW. 8 reps
  2. BC. HW. 8 reps
  3. BC. HW. 6 reps
  4. BC. HW. 6 reps

3. Hammer Curls

  1. HC. CW. 8 reps.
  2. HC. CW. 8 reps.
  3. HC. HW. 6 reps.
  4. HC. HW. 6 reps.

4. Standing Biceps Cable Curl

  1. SBCC. CW. 12 reps
  2. SBCC. CW. 12 reps
  3. SBCC. HW. 10 reps
  4. SBCC. HW. 8 reps

 

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Shoulders

MU0116_TR_FZANE_01-1

1. Military Press/One Arm Barbell Shoulder Press SS

  1. Military Press. CW. 8 reps/OABS. CW. 8 reps
  2. Military Press. CW. 8 reps/OABS. CW. 8 reps
  3. Military Press. MW. 6 reps/OABS. MW. 6 reps
  4. Military Press. MW. 6 reps/OABS. MW. 6 reps

2. Lateral Shoulder Raises

  1. LSR. MW. 7 reps
  2. LSR. MW. 7 reps
  3. LSR.MW. 7 reps

3. Military Press Seated

  1. MP. MW. 6 reps
  2. MP. MW. 6 reps
  3. MP. MW. 6 reps
  4. MP. MW. 6 reps

4. Lateral Shoulder Raises with Dumbbells

  1. LSR. CW. 8 reps.
  2. LSR. CW. 8 reps.
  3. LSR. CW. 10 reps.
  4. LSR. CW. 10 reps.

5. Alternating Front Shoulder Raises with Dumbbells.

  1. AFSR. CW. 8 reps
  2. AFSR. CW. 8 reps
  3. AFSR. MW. 6 reps
  4. AFSR. MW. 6 reps

6. Incline bench Birds

  1. IBB. CW. 12 reps
  2. IBB. CW. 12 reps
  3. IBB. MW. 8 reps
  4. IBB. MW. 8 reps

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Chest

Arnold-Schwarzenegger

1. Incline Bench Press barbell/dumbbell superset

  1. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. AMRP.
  2. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. AMRP.
  3. IBP with barbell. MW. 8 reps aprox. Then grab the dumbbells. MW. AMRP. Drop 10% of the weight.
  4. IBP with barbell. MW. 8 reps aprox.  Then grab the dumbbells. MW. AMRP. Drop another 10% of the weight.
  5. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. 10 reps. Drop another 30%.

2. Chest Flyes with dumbbells.

  1. CF. CW. 10 reps
  2. CF. CW+10%. 8 reps
  3. CF. MW. 6 reps
  4. CF. MW. 6 reps.

3. Bench Press Flat

  1. BP. MW. 6 reps. aprox.
  2. BP. MW. 6 reps. aprox.
  3. BP. CW. 8 reps aprox.
  4. BP. CW. 8 reps. aprox.

4. Cable chest flyes/Dips superset

  1. CCF. CW. 8 reps/Dips TF.
  2. CCF. CW. 8 reps/Dips TF
  3. CCF. CW. 8 reps/Dips TF
  4. CCF. CW. 8 reps./Dips TF

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