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Page 2 of 3 My 3 Day On - 1 Day Off Routine | Day 1 | Legs - Shoulders Legs Squats: 185-225 lbs, 4 sets, 6-8 reps.
Walking Lunges: 35-40 lbs. dumbbells, 20 steps
Leg Extension: 150-200 lbs, 3 sets, 8-10 reps.
Leg Curl: 100-120 lbs, 3 sets, 8-10 reps.
Seated calf raises, 95-115 lbs, 3 sets, 10-12 reps Shoulders Dumbell Overhead Press: 50-70 lbs, 4 sets, 8-12 reps.
Front Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps.
Lateral Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps.
Reverse Pec Deck (Rear Deltoid): 90-110 lbs, 3 sets, 8-12 reps.
Shrugs: 70-90 lbs, 4 sets, 15-30 reps. Abs Abdominal Crunches: 3 sets, 100 reps. | | Day 2 | Chest & Back Chest Incline Bench: 185-225 lbs, 3 sets, 8-12 reps.
Decline Bench: 185-245 lbs, 3 sets, 8-12 reps.
Flat Bench (barbell): 185-245 lbs, 3 sets, 6-12 reps.
Cable Crossovers: 60-75 lbs, 3 sets, 8-12 reps. Back Pull Ups: 4 sets, 8-12 reps.
Cable Lat. Pulldown (front): 140-160 lbs, 4 sets, 8-12 reps.
T-Bar Row: 75-105 lbs, 3 sets, 8-12 reps.
Cable Row: 140-160 lbs, 3 sets, 8-12 reps.
Hyperextensions: 3 sets, rep to failure | | Day 3 | Biceps & Triceps Biceps
Alternating Bicep Curl (Dumbbell): 45-55 lbs, 4 sets, 10-12 reps.
Standing Barbell Curl: 80-90 lbs, 4 sets, 8-10 reps.
Preacher Curls: 70-90 lbs. 3 sets, 8-10 reps. Triceps
Tricep Pushdown (Cable): 60-70 lbs, 4 sets, 8-12 reps.
French Curl ("Nosebreakers"): 90 lbs, 4 sets, 8-10 reps.
Tricep Kickbacks: 20 lbs, 3 sets, 20 reps. | | Day 4 | Shoulders & Legs Shoulders Dumbell Overhead Press: 50-70 lbs, 4 sets, 8-12 reps.
Front Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps.
Lateral Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps.
Reverse Pec Deck (Rear Deltoid): 90-110 lbs, 3 sets, 8-12 reps.
Shrugs: 70-90 lbs, 4 sets, 15-30 reps. Legs Leg Press: 205-425 lbs, 4sets, 10-15 reps.
Hack Squat: 50-90 lbs, 3 sets, 10 reps.
Standing Calf Raise: Holding a 45 lb. dumbbell, 3 sets (each foot), 20-30 reps. Abs Abdominal Crunches: 3 sets, 100 reps. | | Day 5 | Back & Chest Back Pull Ups: 4 sets, 8-12 reps.
Dumbbell Row: 75-105 lbs, 3 sets, 8-12 reps.
Cable Lat. Pulldown (front): 140-160 lbs, 4 sets, 8-12 reps.
Cable Row: 140-160 lbs, 3 sets, 8-12 reps.
Hyper-extensions: 3 sets, rep to failure Chest Incline Bench: 185-225 lbs, 3 sets, 8-12 reps.
Decline Bench: 185-245 lbs, 3 sets, 8-12 reps.
Flat Bench (dumbbell): 70 - 100 lbs, 4 sets, 6-12 reps
Pec Deck: 140-180 lbs, 3 sets, 8-12 reps. ( weight values are unique to this machine). | | Day 6 | Triceps & Biceps Triceps
Tricep Pushdown (Cable): 60-70 lbs, 4 sets, 8-12 reps.
French Curl ("Nosebreakers"): 90 lbs, 4 sets, 8-10 reps.
Tricep Kickbacks: 20 lbs, 3 sets, 20 reps. Biceps
Alternating Bicep Curl (Dumbbell): 45-55 lbs, 4 sets, 10-12 reps.
Standing Barbell Curl: 80-90 lbs, 4 sets, 8-10 reps.
Preacher Curls: 70-90 lbs. 3 sets, 8-10 reps. |
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