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Standard Routine

Shared By : jsherman100

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 106

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Description

This is my Standard Routine and consists of four workouts that are performed in series on an every other day basis:

Chest/Arms I
Back I
Chest/Arms II
Back II
 
Day 1 Chest/Arms I
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Incline Bench Press 90 sec 8 7 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 90 sec 8 4 Progress Chart

Triceps

 Cable Standing Triceps Extension 60 sec 8 3 Progress Chart

Biceps

 Preacher Curl 90 sec 10 3 Progress Chart

Triceps

 Cable Rope Overhead Triceps Extension 60 sec 10 3 Progress Chart

Biceps

 Bench Concentration Curls 60 sec 10 3 Progress Chart

Triceps

 Cable One Arm Triceps Pushdown - Supinated 60 sec 10 3 Progress Chart
Day 2 Back I
Muscle Exercise Name Timer Reps Sets Track

Back

 Kneeling One Arm Cable Pulldowns 60 sec 8 3 Progress Chart

Back

 Cable Rows - Wide Grip 60 sec 8 3 Progress Chart

Back

 Barbell Shrugs 60 sec 8 3 Progress Chart

Back

 Smith Machine Shrugs - Back 60 sec 8 3 Progress Chart

Back

 Cable Rhomboid Rows 60 sec 8 3 Progress Chart

Back

 Machine Rear Delt 60 sec 8 3 Progress Chart

Back

 Smith Machine Shrugs - Front 60 sec 10 5 Progress Chart
Day 3 Chest/Arms II
Day 4 Back II
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