Name: Goofy

Start: 08/06/2018 (each 2/3 months we change your workout)

Workout:

Sun Mon Tue Wed Thu Fri Sat

A B C A B C Off

A: Back + Biceps
B: Chest + Triceps
C: Shoulders + Traps + Leg s

Workout A (1hour + 20 with cardio)

• Start with 20 min cardio (Running/Treadmill)

Back

• Pullups – 3 x the max that you can

• Wide-Grip Lat Pulldown – 3 x 10
• One-Arm Dumbbell Row – 3 x 10
• Rope Straight-Arm Pulldown – 3 x 12
• Superman – 4 x 20
Biceps
• Wide-Grip Standing Barbell Curl – 4 x 12
• Hammer Curls – 4 x 12
• Concentration Curls – 4 x 12
• Palms-Up Barbell Wrist Curl Over A Bench – 3 x 15

Workout B (1hour + 20 with cardio)

• Start with 20 min cardio (Running/Treadmill)

Chest

• Pushups - 3 x the max that you can

• Barbell Bench Press – 3 x 10
• Incline Dumbbell Press – 3 x 10
• Dumbbell Flyes – 3 x 10
• Dips - Chest Version – 3 x the mat that you can

Triceps

• Dumbbell Floor Press – 4 x 12

• Weighted Bench Dip – 4 x 12
• Standing Dumbbell Triceps Extension – 4 x 12
 ABS
• Cocoons – 4 x 20

Workout C (1hour + 20 with cardio)

• Start with 20 min cardio (Running/Treadmill)

Shoulders
• Power Partials – 3 x 10
• Seated Dumbbell Press – 3 x 12
• Front Dumbbell Raise – 3 x 10

Traps
• Smith Machine Shrug – 4 x 20

Legs

• Smith Machine Squat – 4 x 15

• Seated Leg Press – 3 x 10
• Leg Extensions – 3 x 12
• Stiff-Legged Dumbbell Deadlift – 3 x 12
• Smith Machine Calf Raise – 4 x 20

ABS

• Dumbbell Side Bend - 3 x 10