tranquility999
New member
Legs + Abs-
Weighted Squats: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max
Barbell Hip Thrust: 3 x 8
Seated Leg Press: 1 x 12 easy, 1 x 12 medium, 1 x 12 hard, 1 x F max
Calf Extensions: 2 x 15, 1 x F w/ +10 lbs
Box Jumps: 3 x 10
ABS:
Kneeling Ab Crunch: 3 x 20
Hanging Leg Raises: 3 x 20
Decline Sit-ups w/ Weight plate: 3 x 15
Push 1 & 2 (I have two push days, I will put a slash between the exercises to differentiate them)-
Bench Press: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max / Overhead Press: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max
Butterfly Machine: 2 x 12, 1 x F w/ +10 lbs / Lateral Raises: 3 x 8
Shoulder Press Machine: 2 x 12, 1 x F +10 lbs / Chest Press Machine: 2 x 12, 1 x F +10 lbs
1 1/2 Lateral Raises: 3 x 8 / Underhand Dumbbell Press: 3 x 10
Tricep Press: 2 x 12, 1 x F +10 lbs / Close Grip Bench Press: 3 x 6
Tricep Skullcrushers: 3 x 12 / Tricep Pulldowns: 2 x 12, 1 x F +5 lbs
Pull-
Deadlifts: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max
Pull-ups: 3 x 12
Seated Rows: 2 x 12, 1 x F +10 lbs
Hammer Curls: 3 x F
Preacher Curls: 3 x F
Cable Curls: 3 x F
Smith Machine Shrugs: 3 x 10
Facepulls: 3 x 10
Farmers Carry: 1 x F
Weighted Squats: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max
Barbell Hip Thrust: 3 x 8
Seated Leg Press: 1 x 12 easy, 1 x 12 medium, 1 x 12 hard, 1 x F max
Calf Extensions: 2 x 15, 1 x F w/ +10 lbs
Box Jumps: 3 x 10
ABS:
Kneeling Ab Crunch: 3 x 20
Hanging Leg Raises: 3 x 20
Decline Sit-ups w/ Weight plate: 3 x 15
Push 1 & 2 (I have two push days, I will put a slash between the exercises to differentiate them)-
Bench Press: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max / Overhead Press: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max
Butterfly Machine: 2 x 12, 1 x F w/ +10 lbs / Lateral Raises: 3 x 8
Shoulder Press Machine: 2 x 12, 1 x F +10 lbs / Chest Press Machine: 2 x 12, 1 x F +10 lbs
1 1/2 Lateral Raises: 3 x 8 / Underhand Dumbbell Press: 3 x 10
Tricep Press: 2 x 12, 1 x F +10 lbs / Close Grip Bench Press: 3 x 6
Tricep Skullcrushers: 3 x 12 / Tricep Pulldowns: 2 x 12, 1 x F +5 lbs
Pull-
Deadlifts: 1 x 5 easy, 1 x 5 medium, 1 x 5 hard, 1 x 5 max
Pull-ups: 3 x 12
Seated Rows: 2 x 12, 1 x F +10 lbs
Hammer Curls: 3 x F
Preacher Curls: 3 x F
Cable Curls: 3 x F
Smith Machine Shrugs: 3 x 10
Facepulls: 3 x 10
Farmers Carry: 1 x F