Name: Choosing your weight: In your 1st set, the 10th Rep should be a struggle

Build Your Own Workout

Day 5-10 mins ✓ Exercise #1 ✓ Exercise #2 ✓ Exercise #3 ✓ Exercise #4 ✓ Notes
Monday Warm-up
Cardio
Weight: Weight: Weight:

3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps

Tuesday Warm-up
Cardio
Weight: Weight: Weight:

3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps

Wednesday Warm-up
Cardio
Weight: Weight: Weight:

3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps

Thursday Warm-up
Cardio
Weight: Weight: Weight:

3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps

Friday Warm-up
Cardio
Weight: Weight: Weight:

3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps

Days Warm-ups: Exercises: How intense is your work out really?

Back & Biceps Tredmill Refer to your
Chest & Triceps Elliptical exercise packet RHR = Resting Heart Rate (before exercise)
Shoulders & Traps Bicycle HRAE = Heart Rate After Exercise
Legs MHR = Maximum Heart Rate (220-Age)
Abs
Glutes
Forearms
Moderate exercise intensity: 50 to 70 % of your MHR
Vigorous exercise intensity: 70 to 85 % of your MHR

*Improper form leaves you prone to serious injury. So it doesn't hurt to ask (literally).
 Back & Biceps
Back Exercises Sets/Reps Biceps (Cont.) Sets/Reps
Barbell Rows 3 Sets of 10 Reps Dumbbell Alternate Bicep Curls 3 x 10

Close-Grip Front Lat Pulldown 3 x 10 Seated Dumbbell Curls 3 x 10

Wide-Grip Lat Pulldown 3 x 10 Seated Dumbbell Inner Biceps Curl 3 x 10

Reverse Grip Pulldowns 3 x 10 Standing Dumbbell Reverse Curl 3 x 10

Barbell Deadlift 3 x 10 Hammer Curls 3 x 10

Bent-Over Barbell Deadlift 3 x 10 Incline Hammer Curls 3 x 10

Wide-Grip Pull-Up 3 x 10 Alternate Hammer Curl 3 x 10

Single-Arm Dumbbell Row 3 x 10 Incline Inner-Bicep Curl 3 x 10

Close-Grip Seated Cable Row 3 x 10 Overhead Cable Curl 3 x 10

Deadlift 3 x 10 Zottman Curl 3 x 10

Chin-ups 3 x 10 Concentration Curls 3 x 10

Squat 3 x 10 Cross Body Hammer Curls 3 x 10

Biceps Exercises Sets/Reps Flexor Incline Dumbbell Curls 3 x 10

Standing One-Arm Cable Curl 3 x 10 Lying Supine Dumbbell Curls 3 x 10

Reverse Cable Curl 3 x 10 Machine Preacher Curls 3 x 10

Reverse Plate Curls 3 x 10

Diagrams
Back Biceps
Barbell Rows Dumbbell Alternate Bicep Curls

Close-Grip Front Lat Pulldown Seated Dumbbell Curls

Wide-Grip Lat Pulldown Incline Inner-Bicep Curl

Standing Dumbbell Reverse Curl

Reverse Grip Pulldowns Hammer Curls

Barbell Deadlift Incline Hammer Curls

Overhead Cable Curl

Bent-Over Barbell Deadlift

Zottman Curl

Wide-Grip Pull-Up Concentration Curls

Single-Arm Dumbbell Row Cross Body Hammer Curls

Close-Grip Seated Cable Row Flexor Incline Dumbbell Curls

Chin-ups Lying Supine Dumbbell Curls

Machine Preacher Curls

Squat

Standing One-Arm Cable Curl

Reverse Cable Curl

Reverse Plate Curls
 Chest Triceps
Exercise Sets/Reps Exercise Sets/Reps
Barbell Bench Press 3 Sets of 10 Reps Tricep Push Downs 3 x 10
Flat Bench Dumbbell Press 3 x 10 Dips 3 x 10
Low-Incline Barbell Bench Press 3 x 10 Incline Dumbbell Pull-Over 3 x 10
Seated Machine Chest Press 3 x 10 Dumbbell Kickbacks 3 x 10
Incline Dumbbell Press 3 x 10 Dumbbell Tricep Extensions 3 x 10
Dips (On bench) 3 x 10 Body-ups 3 x 10
Flat Bench Dumbbell Fly 3 x 10 Reverse grip Tricep Extenstions 3 x 10
Cable Fly 3 x 10
Incline Bench Cable Fly 3 x 10

Diagrams
*For proper form,
Chest Triceps see gym instructor.

Barbell Bench Press Tricep Push Downs

Flat Bench Dumbbell Press Incline Dumbbell Pull-Over

Incline Barbell Bench Press Dumbbell Kickbacks

Seated Machine Chest Press Close grip barbell bench

Incline Dumbbell Press Dumbbell Tricep Extentions

Dips For Chest Body-ups

Flat Bench Dumbbell Fly Reverse grip Tricep extensions

Diamond Pushup
Incline Bench Cable Fly
 Shoulders-Deltoids
Exercise Sets/Reps
Front Delt Raise 3 Sets of 10 Reps
Side Delt Raise 3 x 10
Rear Delt Raise 3 x 10
Front Plate Raise 3 x 10
Standing military press 3 x 10
Push-ups 3 x 10
Shrugs 3 x 10
Arnold Dumbbell Press 3 x 10
Standing Low-Pulley Delt Raise 3 x 10
Barbell Rear Delt Row 3 x 10
Bent Over Low-Pulley Side Lateral 3 x 10
Front Cable Raise 3 x 10
Lateral Plank Walk 3 Sets
Dumbbell Raise Complex 3 x 10
Farmers Walk 3 Sets

Diagrams

Front Delt Raise Front Plate Raise

Barbell Rear Delt Row

Side Delt Raise (Standing DB Fly)

Bent Over Low-Pulley Side Lateral

Rear Delt Raise (Reverse Flys)
Front Cable Raise

Shrugs Lateral Plank Walk

Military Press Dumbbell Raise Complex

Farmers Carry
Arnold Dumbbell Press
 Legs
Exercise Sets/Reps
Romania Deadlift 3 Sets of 10 Reps
Barbell front squat 3 x 10
Squat 3 x 10
Dumbbell Lunges 3 x 10
Leg Extensions 3 x 10
Lying Leg Curl 3 x 10
Standing Calf Raises 3 x 10
Bulgarian Split Squat 3 x 10
Reverse Lung 3 x 10
Dumbbell Squat 3 x 10
Barbell Calf Raise 3 x 10

Diagrams
Romania Deadlift Bulgarian Split Squat

Reverse Lung
Barbell front squat

Squat Dumbbell Squat

Barbell Calf Raise

Leg Extensions
Bodyweight Squat

Standing Calf Raises

Dumbbell Lunges
 Abs
Exercises Sets/Reps Exercises Sets/Reps
Stability ball knee tucks Swiss Ball Crunch
Crunches Flutter Kicks
Scissor kicks Horizontal Cable Woodchop
Tree climbers Leg Raise
Leg throw downs (partner) Medicine Ball Mountain Climbers
3 Sets 3 Sets
Russian Twists (w/medicine ball) Medicine Ball Seated Knee Tucks
Side crunches Side Plank
Plank Medicine Ball V-Up
Ab Wheel Rollouts Weighted Situp
Arms-High Partial Situps Cross Over Crunch
Diagrams

Stability ball knee tucks Swiss Ball Crunch

Crunches Flutter Kicks

Scissor kicks Horizontal Cable Woodchop

Leg throw downs (partner) Leg Raise

Russian Twists (w/medicine ball) Medicine Ball Mountain Climbers

Side crunches Medicine Ball Seated Knee Tucks

Plank Side Plank

Ab Wheel Rollouts Medicine Ball V-Up

Arms-High Partial Situps Weighted Situp

Cross Over Crunch Windshield Wipers

Prone Back Extensions Raised Leg Circles

 Body Weight Workouts
Legs Abs
Exercise Notes Exercise Notes
Body Squats Crunches
Lunges Side Crunches
Lunges and step-ups Scissor Kicks
Plank jump-ins Flutter Kicks
Wall Sits Plank
Single Leg dead lift Side Plank
Calf Raise Arms-High Partial Sit-ups
Overhead lung Cross Over Crunch
Pistol Squat Prone Back Extensions
Supermans
Triceps Windshield Wipers
Exercise Notes Raised Leg Circles
Body-ups Tree Climbers
Diamond Push-ups Reverse Crunch
Tricep Extentions Bicycle Crunch
Clap Push-ups Mountain Climbers
Rollouts (Ab Wheel)
Shoulders
Exercise Notes Core
Lateral Plank Exercise Notes
Pike Push-ups L Seat
Spidermans Plank Crunch
Back
Exercise Notes Full Body
Wide Grip Pull-ups Exercise Notes
Star Planks Inch Worms
Chin-ups Burpees

Biceps
Exercise Notes
Chin-ups
Pseudo planche