Auto-SummaryThe post details a comprehensive workout routine, including exercises for chest, triceps, back, biceps, shoulders, traps, legs, core, and neck. For chest, exercises include various barbell and cable presses with increasing weights. Triceps are trained through dips, skull crushers, and cable extensions. Back exercises involve pull-ups, rows, and deadlift variations. Biceps are worked with curls using various equipment. Shoulders are trained through presses, machine work, and cable movements. Trap exercises include shrugs and upright rows. Leg workouts consist of deadlifts, squats, lunges, and calf raises. Core exercises focus on planks, crunches, and twists.
kr0nik0 said:
Thank you again. I'm going to print your schedule out for reference, if you don't mind.
Mayaswell have the whole thing then!
WEIGHTS
Olympic bar: 55lb
EZ bar: 25lb
## CHEST:
BB bench press: 255lb x 5
Incline BB bench press: 60kg x 10
Decline BB bench press: 215lb x 7
Curved bar incline: 105lb x 9
Curved bar decline: bar+120lb x 8
Vertical grip bar: bar+100lb x 8
Front chest cable raise: 2x45lb x 6
Cable straight down flye: 2x75 x 5
Machine incline: 200lb x 6
Cable press: 2x105 x 5
Cable press (high): 115lb x 6
DB bench press: 2x95 x 7
Incline DB press: 2x65lb x 6
Decline DB press: 2x75lb x 9
Press up: 20
Decline DB Pullover: 80lb x 6
Cable crossover (high): 2x65lb x 6
Cable crossover (mid): 2x85lb x 6
Cable crossover (low): 2x65lb x 6
Peck deck: 130lb x 7
Flyes: 2x50lb x 5
Incline flyes: 2x50lb x 6
Decline flyes: 2x50lb x 6
Hammer flyes: 2x50lb x 6
# TRICEPS:
Dips: 35lb x 6
Skull crusher: 95lb x 6
DB skull crusher: 2x40lb x 6
Kickbacks: 2x40lb x 6
BB overhead: 80lb x 5
DB overhead extension: 60lb x 8
Single DB overhead: 25lb x 8
EZ overhead cable: 85lb x 6
Plate overhead: 40lb x 9
Close grip bench press: 105lb x 8
Close press up: 9
Rope pulldown: 75lb x 8
Rope overhead: 75lb x 7
Rope overhead (from top): 125lb x 7
V-bar pushdown: 145lb x 7
EZ pushdown: 105lb x 5
Fat bar pushdown: 115lb x 9
EZ cable reverse grip: 135lb x 6
Elbows out pushdown: 155lb x 7
Single arm cable extension rear: 10kg x 10
Single arm over grip: 65lb x 6
Single arm under grip: 75lb x 7
# OUTER FOREARM:
Reverse DB curl: 2x20lb x 8
Reverse BB curl: 40lb x 7
Reverse EZ curl: 40lb x 10
Reverse twist & lift:
# BACK:
Wide chins: 15
Close grip chins: 11
Lat pulldown: 170lb x 8
Parralell grip lat pulldown: 185lb x 5
Close grip lat pulldown: 185lb x 7
Close straight grip lat pulldown: 185lb x 6
Behind head lat pulldown: 155lb x 6
Single arm lat pulldown: 65lb x 8
Cable row: 200lb x 8
Single arm cable row: 65lb x 7
Straight bar cable row: 220lb x 5
Wide grip cable row: 180lb x 7
Handlebar cable row: 200lb x 7
Seated cable pullover: 75lb x 6
Cable pullover: 70lb x 8
Hanging from bar row: 9
Wide cross bar: 140lb x 5
T-bar row: 135lb x 6
Single arm bent over row: 80lb x 8
Bent over row (wide): 235lb x 5
Bent over row (close): 165lb x 7
Bent over rope row: 155lb x 8
Back on floor row: 120lb x 6
Stiff legged deadlift: 70kg x 6
Close grip front pulldown: 125lb x 5
# BICEPS:
Straight bar curl (isolate): 60lb x 7
EZ Curl (standing): 75lb x 6
Extra close bent over EZ Curl: 55lb x 7
Machine cable EZ curl: 65lb x 6
Concentration curl: 35lb x 6
Concentration curl bench: 40lb x 6
Arm swing curls: 2x 20lb x 12
Preacher curl: 80lb x 7
Seated dumbbell curls: 2x45lb x 6
Curling machine: 40lb x 6
One arm cable curl: 25lb x 6
One arm bench curl: 20lb x 6
Palms out curl: 2x20lb x 8
Reverse grip BB curl: 80lb x 6
Cable crossovers: 2x85lb x 7
Olympic bar curl: 85lb x 6
Hammer to chest: 2x30lb x 6
Seated hammer: 2x35lb x 6
Standing hammer: 2x35lb x 6
Cable & Rope hammers: 95lb x 6
# INNER FOREARM:
EZ curl x 30kg x 5
Twist & Lift: 4
Straight bar curl: 60lb x 6
DB curl: 2x25lb x 9
Grip machine: 24kg x 5
# SHOULDERS:
Military press: 125lb x 5
Machine standing OHP: 150lb x 6
Machine sitting OHP: 80lb x 6
Machine front press: 130 x 5
Behind head press: 115lb x 5
Behind head Smith: 20lb x 9
Standing DB Press: 2x60lb x 5
Seated press: 2x60lb x 6
Arnold Press: 50lb x 7
Leaning into machine OHP: 50lb x 7
Upside down press (half): 8
Front plate raise: 45lb x 7
Front cable raise: 45lb x 5
Front DB raise: 2x25lb x 7
Front BB raise: 50lb x 5
Standing lat raise: 2x35lb x 5
Sitting lat raise: 2x30lb x 5
Single arm bench lat raise: 25lb x 6
Cable lat raise: 35lb x 6
Lying bar raise: 80lb x 6
Lying DB row: 2x30lb x 9
Bench rear fly: 2x50lb x 6
Bent over rear fly: 2x40lb x 6
Cable rear flye (standing): 2x65lb x 8
Cable rear flye (bent over): 45lb x 6
Cable rope to neck: 155lb x 10
# TRAPS:
Shrugs: 450lb x 7
Upright row: 80lb x 5
Cable upright row: 70lb x 6
Front BB shrug: 285lb x 6
Behind back BB shrug: 150lb x 8
Behind back cable shrug: 200lb x 8
Lawnmower pulls: 2x70lb x 6
# NECK:
Hang over neck raise: 25lb x 11
Reverse neck raise: 10kg x 12
Side neck raises: 15kg x 6
# LEGS:
Deadlift: 345lb x 3
Static DB/kettlebell lunge: 2x16kg x 8
Static BB lunge: 50kg x 9
Walking lunges: 2x20kg x 16
Laying leg curl: 80lb x 5
Glutes machine: 150lb x 4
Single leg curl: 4th hole x 9
BB squat: 325lb x 3
BB front squat: 55kg x 6
Kettlebell squat: 2x70lb x 12
Leg extension: 150lb x 6
Belt machine squat: 100lb x 10
Single leg extension: 30lb x 10
Leg press: 580lb x 6
Hack squat: 230lb x 8
Machine angle squat: 200lb x 7
Front calf machine: 40lb x 8
Donkey calf raise: 380lb x
Seated calf raise: 150lb x 8
Leg press calfs: 600lb x 8
Standing calf machine: 300lb x 8
BB calf raise:
-Inward: 70kg x 10
-Parralell: 80kg x 8
-Outward: 70kg x 10
# CORE:
Side on kick-outs: 18
Side bend: 105lb x 10
Hanging windscreen washer: 10
Oblique twists: 10/side
Decline plate twist: 10kg x 16
Decline twist: 10
Bench side to side: 18
Side dolphin kicks: 10
Decline crunch: 20
Cable crunch 155lb x 11
Decline leg raises:
Hanging knee raise: 7
Straight kick-outs: 16
Bench crunch: 12
Lying leg lift: 15
Decline crunch: 12
Leg raise: 21
Feet in the sky: 11
Obtuse machine crunch: 10
Roller: 12
Plank: 40 secs
Reverse crunch: 25lb x 8 (plate behind)
No back crunch: 10
Dolphin kicks: 20
Good mornings: 50kg x 8
Straight leg EZ deadlift: 30kg x 12
--------------------
Let it be seen that you are nothing. And in knowing that you are nothing... there is nothing to lose, there is nothing to gain. What can happen to you? Something can happen to the body, but it will either heal or it won't. What's the big deal? Let life knock you to bits. Let life take you apart. Let life destroy you. It will only destroy what you are not.
--Jac O'keeffe
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