Worked Out Work Out

Mon. Wed. Fri. 

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts
- Lat Pull Downs 
- One-Arm Dumbbell Rows 
- Close Grip Pulldowns 
- Standing Side Flys
- Barbell Curls 
- Hammer Curls
- Lat Pull Downs 
- Flys

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press 
- Dips
- Incline Barbell Bench Press
- Overhead Dumbbell Extension  
- Seated Dumbbell Military Press 
- Lat Pushdowns 
- Cable Wall Push

Friday: Lower Body (Legs)
- Squats 
- Strait Leg Deadlifts
- Walking Lunges 
- Leg Curl 
- Leg Extension
- Calf Raises 
- Wall sit

(All around by itself on off days or mix one with Mon. Wed. Fri)

All Around

Super set 1. 

All benches 20 reps

- Flat bench

- Dumbbell curls

- Decline bench

- Hammer curls

- Incline bench

- Barbell curls

Super set 2.

- Military press

- Barbell pull ups

- Bench dips

- Tricept pull downs

- Standing dumbbell flys

- Overhead barbell tri extension

- Shoulder shrugs

Ending burn outs

Heavy press

Skull crushers

tri pull downs 

concentration curls 

(Off days choose one or more)
Bicep Exercises

Standing Barbell Curls

Standing Dumbbell Curls

Dumbbell Hammer Curls

Incline Dumbbell Curls

Preacher Curls

Dumbbell Concentration Curls

Tricep Exercises

Lying Barbell Extensions
Close Grip Bench Press

Tricept Dumbbell Extensions (try standing barbell extensions)

Tricept Push Downs

Tricept Dumbbell Kick Backs

Tricept Bench Dips

Forearm Exercises

Reverse Curls
Barbell Wrist Curls
Dumbbell Wrist Curls
Barbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls

Shoulder Exercise

Military Press

Shrugs

Dumbbell pull ups

Shoulder Flys

Rows (with tension cords on wall)

Inner Chest and Back (WIP)

Flat flys

Standing/ bent over side flies

Incline fly

Lat pull downs

Machine flys

Wall rows

Wall pull outs

Cable cross overs

Decline flys

Ab Exercise (WIP)

Plank for 30 seconds
50 crunches
Reverse crunches
Leg lifts
Side Uppercut pulls
Twisting crunches
Bicycle crunches
50 crunches 
Plank for 30 seconds

Hanging leg lifts
Windshield wipers
weighted crunches