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2 Days on, 1 day off.
Upper Body A on Day 1
Lower Body A on Day 2
Upper Body B on Day 3
Lower Body B on Day 4
Rest on major lifts, 2 to 3 minutes
Rest on other lifts, 1 to 2 minutes
Focus on this routine is to complete all reps in rep range (typically 6 to 8). Once completed all reps at 1 consistent weight, then up the weight by a small amount the next week.
Example: 3 sets, 6-8 reps, 100 pounds on rows in week 1. 100, 100, 100 at 8, 7 and 6 reps. In this example you've hit your rep range so the next time you do the workout up the weight by the smalles amount possible. If you hit 105, 105, 105 at 8, 6, and 5 then you did not hit the rep amount. So the next week you up the reps at the same weight, 105 and 6 to 8 reps for 3 sets. Once you hit the rep goal up the weight the next week by the smallest amount again.
Ice Hockey
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1x0 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 120s
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Barbell Bent Over Row
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3x8 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 60s
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Cable Triceps Pushdown
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3x12 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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2x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 120s
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Leg Press
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3x12 reps |
rest: 60s
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Seated Leg Curl
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3x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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2x8 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 120s
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Barbell Shoulder Press
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3x8 reps |
rest: 120s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Fly
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2x15 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Barbell Triceps Extension
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2x15 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 120s
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Split Squat
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3x10 reps |
rest: 60s
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Seated Leg Curl
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3x12 reps |
rest: 60s
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Seated Calf Raise
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4x15 reps |
rest: 60s
|
Ice Hockey
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1x0 reps |
rest: 60s
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Push Up
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1x8 reps |
rest: 60s
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Bodyweight Wall Squat
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1x8 reps |
rest: 60s
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Pull Ups
|
1x8 reps |
rest: 60s
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