Workout for the GYM!!
Week 1
Monday Workout- Chest and Back
Bench Press- x10, x8, 6, 4, 2 Last Set-AMRAP- at least 15
One Arm Row- 3x10-16 each side
Incline Seated Chest Press-x8, x6, x4, x2
Single Arm Seated Chest Press- x8, 6, x4, x2
Standing Cable Chest Fly- 3x 10-16
Lying Chest Fly-3x10-16
Tuesday- Leg Day
Back Squat- x10, x8, x6, x4 x2- AMRAP 135lbs
Leg Curls- 3x10-15
Leg Ext- 3x10-15
Standing Calf Raises-4x Fail
Seated Calf Raises-3x Fail- Feet Wide, Feet Close
Wednesday- REST Day or Cardio
Thursday- Shoulders and Arms
Seated Military Press-x10, x8, x6, x4, x2
Lateral Raises-3x10-16
Straight Bar Upright Row-3x10-16
Barbell Shrugs-4x10-16
Straight Bar Biceps Curl-3x10-16
Seated Hammer Curls-3x10-16
Triceps Rope Extensions-3x10-16
Single Arm Triceps Ext- 3x10-16
Friday- Chest and Back
Bench Press-x12, x10, x8, x6
Pulldowns- 3x10-16
Incline DB Bench Press-x12, x10, x8, x6
DB Pullovers-3x10-16
Bent Over T-Bar Rows-3x10-16
Incline DB Chest Fly-3x10-16
Weighted Cable Crunches-3x25
Week 2
Monday- Legs
Back Squat- x10, x8, x6, x4 x2- AMRAP 145lbs
Leg Curls- 3x10-15
Leg Ext- 3x10-15
Standing Calf Raises-4x Fail
Seated Calf Raises-3x Fail- Feet Wide, Feet Close
Leg Press-4x15-20 or Deadlifts-x10, x8, x6, x4, x2
Tuesday-Shoulders and Arms
Seated Military Press-x10, x8, x6, x4, x2
Lateral Raises-3x10-16
Straight Bar Upright Row-3x10-16
Barbell Shrugs-4x10-16
Biceps Curl-3x10-16
Seated Hammer Curls-3x10-16
Triceps Rope Extensions-3x10-16
Close Grip Bench Press-3x10-15
Single Arm Triceps Ext- 3x10-16
Cable Rotations-3x15
Wednesday- OFF
Thursday- Chest and Back
Bench Press-x12, x10, x8, x6
One Arm Row- 3x10-16
Incline Barbell Bench Press-x12, x10, x8, x6
Cable Straight Arm Pull Downs-3x10-16
Bent Over Barbell Rows-3x10-16
DB Chest Fly-3x10-16
Weighted Sit Ups-3x25
Friday- Heavy Legs
Leg Press-x15, x12, x10, x8, x6, AMRAP-x15-20
Barbell Split Lunge-3x10
SL Leg Extensions-3x10-16
Lying Leg Curls-3x10-16
Standing Calf Raises-3-5x15-20
SL Standing Calf Raises-3x15
Week 3
Monday-Shoulders and Arms
Military Press-x12, x10, x8, 6, x4
Single Arm Lateral Raise-3x10-16
Arnold Press-x10, x8, x6, x4
DB Shrugs-3x10-15- Hold at the top for 2 count
DB Hammer Curls-3x10-16
Preacher Curls-3x10-16
Biceps 21’s-3x21
DB CG Bench Press-3x10-16
Seated OH Triceps Ext-3x10-16
Standing Triceps Ext-3-4x10-20
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