Work Out Sheet1
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- Words: 342
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Workout 1
Sets/ Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Reps Weights
Weights
Weights Weights Weights Weights
Weights
Weights Weights Weights Weights
Weights
Weights Weights Weights Weights
Weights
Weights Weights Weights Weights
Legs: Leg Extensions
3x10
Leg Presses
3x10
Seated Leg Curls
3x10
Straight Legged Dead Lifts
3x10
Seated Calf Rises
3x10
Workout 2
Sets/
Shoulders:
Reps Weights
Seated Machine Press
3x10
Seated Machine Rear Deltoid Laterals
2x10
Standing Dumbbell Front Raises
2x10
Standing Dumbbell Shrugs
3x10
Workout 3:
Sets/
Back and Triceps:
Reps Weights
Back: Assisted Pull ups (wide grip)
3x10
Seated Close Grip Cable Rows
3x10
Wide grip Palms in Lat Pull Downs
3x10
Triceps: V Bar triceps push down (cable)
3x10
Line triceps Extensions w/ Easy Curl Bar
3x10
Workout 4:
Sets/
Chest and Biceps
Reps Weights
Chest: Flat Bench presses
3x10
Incline Bench presses
3x10
Line Dumbbell Fly
3x10
Biceps: Standing Straight Bar Curls Seated Dumbell Alternate Curls
3x10
3x10 Forearms and Abdominals at least once a week. An Abdominal with Workout 1 and Workout 3 would be ideal
Thomas Garcia
DATE:
Workout 1:
Sets/
Chest and Biceps Chest: Flat Bench presses Incline Bench presses Line Dumbbell Fly Biceps: Standing Straight Bar Curls Seated Dumbbell Alternate Curls
Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
3x10 3x10 3x10 3x10 3x10
Workout 2: Back and Triceps: Back: Assisted Pull ups (wide grip) Seated Close Grip Cable Rows Wide grip Palms in Lat Pull Downs
Reps Sets/ 3x10 3x10 3x10
Triceps: V Bar triceps push down (cable) 3x10 Line triceps Extensions w/ Easy Curl Bar 3x10 (head knockers)
Workout 3
Sets/
Shoulders: Seated Machine Press Seated Machine Rear Deltoid Laterals Standing Dumbbell Front Raises Standing Dumbbell Shrugs
Reps
Workout 4
Sets/
Legs: Leg Extensions Leg Presses Seated Leg Curls Straight Legged Dead Lifts Seated Calf Rises
Reps
3x10 2x10 2x10 3x10
3x10 3x10 3x10 3x10 3x10
Sets/ Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Reps Weights
Weights
Weights Weights Weights Weights
Weights
Weights Weights Weights Weights
Weights
Weights Weights Weights Weights
Weights
Weights Weights Weights Weights
Legs: Leg Extensions
3x10
Leg Presses
3x10
Seated Leg Curls
3x10
Straight Legged Dead Lifts
3x10
Seated Calf Rises
3x10
Workout 2
Sets/
Shoulders:
Reps Weights
Seated Machine Press
3x10
Seated Machine Rear Deltoid Laterals
2x10
Standing Dumbbell Front Raises
2x10
Standing Dumbbell Shrugs
3x10
Workout 3:
Sets/
Back and Triceps:
Reps Weights
Back: Assisted Pull ups (wide grip)
3x10
Seated Close Grip Cable Rows
3x10
Wide grip Palms in Lat Pull Downs
3x10
Triceps: V Bar triceps push down (cable)
3x10
Line triceps Extensions w/ Easy Curl Bar
3x10
Workout 4:
Sets/
Chest and Biceps
Reps Weights
Chest: Flat Bench presses
3x10
Incline Bench presses
3x10
Line Dumbbell Fly
3x10
Biceps: Standing Straight Bar Curls Seated Dumbell Alternate Curls
3x10
3x10 Forearms and Abdominals at least once a week. An Abdominal with Workout 1 and Workout 3 would be ideal
Thomas Garcia
DATE:
Workout 1:
Sets/
Chest and Biceps Chest: Flat Bench presses Incline Bench presses Line Dumbbell Fly Biceps: Standing Straight Bar Curls Seated Dumbbell Alternate Curls
Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
3x10 3x10 3x10 3x10 3x10
Workout 2: Back and Triceps: Back: Assisted Pull ups (wide grip) Seated Close Grip Cable Rows Wide grip Palms in Lat Pull Downs
Reps Sets/ 3x10 3x10 3x10
Triceps: V Bar triceps push down (cable) 3x10 Line triceps Extensions w/ Easy Curl Bar 3x10 (head knockers)
Workout 3
Sets/
Shoulders: Seated Machine Press Seated Machine Rear Deltoid Laterals Standing Dumbbell Front Raises Standing Dumbbell Shrugs
Reps
Workout 4
Sets/
Legs: Leg Extensions Leg Presses Seated Leg Curls Straight Legged Dead Lifts Seated Calf Rises
Reps
3x10 2x10 2x10 3x10
3x10 3x10 3x10 3x10 3x10
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