Type 1: Back, Upper Traps, Biceps

Date

Cardio AM

15

Day

Cardio PM

15

Exercise

S1

Weight

S2

Weight

S3

Weight

S4

Lat Pulldowns
RL Pulldowns
Seated Cablerows
High Pulley Row
Biceps Cable Curls
Crossbody X Curls
Concentration Curls
Hyperextension
Leg Extension

Lying Leg Curls

Type 2: Chest, Triceps

Date

Cardio AM

15

Day

Cardio PM

15

Exercise

S1

Weight

S2

Weight

S3

Weight

S4

Upper Chest
Middle Chest
Lower Chest
Inner Chest
Triceps 1
Triceps 2
Triceps 3
Hyperextension

Leg Extension
Lying Leg Curls

Type 3: Shoulder, Legs, Random

Date

Cardio AM

15

Day

Cardio PM

15

Exercise
Shoulder Raises
Side Dumbbell Raises
Front Dumbbell Raises
Dumbbell Shrugs
Leg Extension
Lying Leg Curls
Calf Raises

S1

Weight

S2

Weight

S3

Weight

S4

Weight

Weight

Weight