Workout 1 (Upper S)
* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!
Rest 45-60 seconds between each set!
Single Exercise
Bench Press- 4 Sets, Reps- 4-6
Single Exercise
Pull Ups- 4 Sets, Reps- 6-8
Single Exercise
Barbell Overhead Press- 4 Sets, Reps- 6-8
Single Exercise
Standing Barbell Rows- 3 Sets, Reps- 6-8
Single Exercise
DB Incline Press- 3 Sets, Reps- 8-10
Single Exercise
Cable Curls (Ropes)- 3 Sets, Reps- 8-10
Single Exercise
DB Skull Crushers- 3 Sets, Reps- 6-8
Single Exercise
DB Side Raises- 3 Sets, Reps- 8-10
Workout 3 (Upper H)
* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!
Rest 45-60 seconds between each set!
Single Exercise
Incline Bench Press- 4 Sets, Reps- 10-12
Single Exercise
Wide Grip Lat Pull Downs- 4 Sets, Reps- 10-12
Single Exercise
DB Bench Press- 4 Sets, Reps- 12-15
Single Exercise
Barbell Rows- 3 Sets, Reps- 8-10
Single Exercise
DB Arnold Press- 3 Sets, Reps- 8-10
Single Exercise
Preacher Curls- 3 Sets, Reps- 10-12
Single Exercise
Cable Tricep Extensions (Rope)- 3 Sets, Reps- 12-15
Single Exercise
Face Pulls- 3 Sets, Reps- 12-15
Workout 4 (Lower H)
* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!
Rest 45-60 seconds between each set!
Single Exercise
Front Squats- 4 Sets, Reps- 8-10
Single Exercise
Leg Press- 4 Sets, Reps- 12-15
Single Exercise
Romanian Deadlifts- 3 Sets, Reps- 10-12
Single Exercise
Leg Extensions- 3 Sets, Reps- 15-20
Single Exercise
Seated Leg Curls- 3 Sets, Reps- 12-15
Single Exercise
Seated Calf Raises- Sets, Reps- 12-15
Single Exercise
Face Pulls- 3 Sets, Reps- 12-15