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    WORKOUT

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    dizzmistry
    Example

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    WORKOUT

    Uploaded by

    dizzmistry
    104 views11 pages
    Example

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    Copyright:

    © All Rights Reserved
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    Download as xlsx, pdf, or txt
    104 views11 pages

    WORKOUT

    Uploaded by

    dizzmistry
    Example

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 11

    Upper Chest Middle Chest Lower Chest

    Incline Bench x 20 Flat Bench x 20 Dips x 20


    Chest Press Bands x 20 Chest press bands x 20 Decline Bench x 20
    Chest Press machine x 20
    Floor Press x 20
    Press ups x 20
    Landmine Chest press x 10
    Landmine Chest press
    w/knees, elbows tucked x 10
    Anterior Deltoid Middle Deltoid

    Front Raises x 10 Side Raises x 20


    Barbell Shoulder press x 10 Resistance band hold x 30 seconds
    Dumbell Press x 20 Resistance band Extension x 10
    Band Press x 20
    Kettlebell press (Upright) x 10
    Posterior Deltoid Trapezius Rhomboid

    Upright barbell
    Bent over raises x 10 rows x 10 Prone Lateral Raise x 20
    Face pulls x 10 Shrugs x 20 Lying Front Raise x 10
    Reverse Fly Scapular Retraction x 10
    Short Head Bicep Long Head Bicep Brachialis

    Barbell curl wide grip x 20 Dumbell Standing curls x 20 Reverse curls x 20


    Spider curls (Incline bench,
    elbows locked) x 15 Barbell standing curls x 20 Hammer curls x 20
    Dumbell curls (shoulder
    twist out) x 10 Concentration curls x 10 Pronate curls x 10
    Supinated curls x 10
    Banded dumbell curls x 10
    Back

    Wide Grip Pull down x 20


    Reveese Grip Pull down x 20
    T-Bar Row
    Back row x 10
    Machine Pull Down x 15
    Chest supported Back Row x 10
    Bent over back shrug x 10
    Wide grip back row x 10
    Narrow grip back row x 10
    Quads Hamstrings Inner Hip Glutes

    Front Squat x 10 Box jumps x 10 Hip Machine x 20


    Goblet Squat x 10 Straight leg deadlift x 20
    Leg Extension x 10 Deadlift x 20
    Single Leg Extension x 10 Plate Deadlifts x 10
    Reverse lunges weights x 10 Leg curl x 10
    Reverse lunges plate x 10 Kettlebell Squat x 10
    Dumbell Step ups x 10 Single leg box jumps
    Landmine Squat Press x 10 Dumbell Squats
    Clap lunge w/box Barbell squats
    Abs

    Twisting Ball
    Plates side to side
    Ab crunch with plate
    Kettle bell twist , Legs in air
    Twisting leg raises
    Full Body

    Barbell Shoulder Squats x 10


    Medicine ball press ups x 10
    Trap bar deadlift x 15
    Press up with row x 10
    Mountain climbers x 10
    Press up w/right leg, left leg, centre, squat
    Kettlebell swings
    Push press w/box x 10
    Landmine Squat press with lean x 10
    Stair master w/Squat jumps, alternate lunges
    Curl/w shoulder press x 10
    Landmine clean x 10
    Workout 1 Sunday
    Workout 2 Monday
    Workout 3 Wednesday
    Workout 4 Thursday

    Week 1 Workout 1

    Landmine Clean - 3 x 10

    Incline bench x 20, Band press


    x 20

    Deadlift x 15, Dumbell


    standing curls x 20, Barbell
    wide grip curls x 20

    Dumbell calves x 20, Leg press


    machine calves x 20
    Full body Chest
    Back Shoulders
    Full body Chest
    Shoulders Back

    Workout 2 Workout 3

    Wide grip pulldown - 3 x 20, Reverse grip pulldown - 3 x 20

    Trap bar deadlift x


    15, Reverse curls
    x 15, Hammer
    curls x 20
    Shoulder press 4 x 10, Banded shoulder press 4 x 10

    Leg curl x 20,


    single leg curl x
    10, Leg press x 10
    Dumbell front squat x 15, Dumbell skull crusher x 15

    Chest Press x 15,


    Landmine Press x
    15
    Weighted crunch, Plates side to slide, Kettlebell twist

    Single leg press


    calves x 10, Leg
    press calves x 20
    Biceps Hamstrings Calves
    Triceps Quads Abs
    Biceps Hamstrings Calves
    Triceps Quads Abs

    Workout 4

    Barbell shoulder press x


    10, Reverse lunges x 20,
    Side/Front raises x 10

    Tricep pulldown x 20,


    Diamond pushup

    10 x Abs, twists x 10

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