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Skip's Favorite Overall Workouts
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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 2Chest & 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 3Biceps & 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 4Shoulders & 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 5Back & 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 6Triceps & 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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