My Work Out

My Work Out

This is my work out currently. I never do the same work out for more than a couple months because my muscles get used to certain movements and then I don't get as good of results but I am posting this so you can use it if you are looking for a workout. If you don't know what something is look it up online. Each day I go to the gym I do one of these sections. The rep numbers and weight levels are formatted for a bulking up goal. Add approximately 4 reps and decrease weight accordingly if your goal is to build more lean muscle and increase your definition.

Back and Biceps:

Pull Ups- lower/middle back (lower traps & upper lats)

4 sets- all to failure

Inclined Bent over Row- upper back (upper and middle traps)

            Set 1- 10 reps- low weight

            Set 2- 6 reps- high weight

            Set 3- 6 reps – high weight

            Set 4- max reps- max weight

Seated bent over row- middle back (upper lats, full traps)

            Set 1- 10 reps- low weight

            Set 2- 6 reps- high weight

            Set 3- 6 reps – high weight

            Set 4- max reps- max weight

Shoulder shrugs- Inner shoulders (upper traps)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- high weight

            Set 3- 6 reps- high weight

Preacher Curls- Bicep (Brachii)

            Set 1- 5 reps- high weight

            Set 2- 4 reps- high weight

            Set 3- 3 reps high weight

            Set 4- 3 rep high weight

Hammer Curls- Outer Bicep (Brachialis)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps medium weight

            Set 4- 6 reps medium weight

Concentration Curls- Bicep (Brchii and Brachailis)- rotate muscle every 5 reps

            Set 1- 10 reps- max weight

            Set 2- 10 reps- max weight

            Set 3- 10 rep- max weight

Chest and Triceps:

Flat Bench Press- Chest (pectorals)

            Set 1- 10 reps- low weight

            Set 2- 5 reps- high weight

            Set 3- 5 reps- high weight

            Set 4- max reps- max weight

Incline Press- Upper Chest (upper pectorals)

            Set 1- 6 reps- high weight

            Set 2- 4 reps- high weight

            Set 3- 4 reps- high weight

            Set 4- max reps- max weight

Decline Press- Lower Chest (lower pectorals)

            Set 1- 6 reps- high weight

            Set 2- 4 reps- high weight

            Set 3- 4 reps- high weight

            Set 4- max reps- max weight

Cable Press- Inner Chest

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- 6 reps- medium weight

            Set 4- 6 reps- medium weight

Incline Cable Press- Upper Inner Chest

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- 6 reps- medium weight

            Set 4- 6 reps- medium weight

Decline Cable Press- Lower Inner Chest

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- 6 reps- medium weight

            Set 4- 6 reps- medium weight

Hammer Triceps Push Downs- back triceps (medial head)

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- max reps- max weight

Triceps Push Downs- interior triceps (long head)

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- max reps- max weight

Reverse Grip Triceps Push Downs- Exterior Triceps (lateral head)

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- max reps- max weight

Legs:

Squats- Thighs (quads & gluteus)

            Set 1- 10 reps- low weight

            Set 2- 8 reps- high weight

            Set 3- 6 reps- high weight

            Set 4- 4 reps- max weight

Calf Raises- Calves (gastrocnemius & soleus)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps- medium weight

            Set 4- 8 reps- medium weight

Hip Abductions- hips (gluteus medius)

            Set 1- 10 reps- medium weight

            Set 2- 10 reps- medium weight

            Set 3- 10 reps- medium weight

Hip Adductors- inner thighs (hip adductors)

            Set 1- 10 reps- medium weight

            Set 2- 10 reps- medium weight

            Set 3- 10 reps- medium weight

Quad extensions- thighs (quads)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps medium weight

 Ham String Curls- Back of Thighs (ham strings)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps medium weight