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
