Weekly Workout (6/ 7- 6/ 13)

Advertisements

SundayMondayTuesdayWednesdayThursdayFridaySaturday
RestChest/
Biceps
Shoulders/
Triceps
Legs/
Back
Biceps/
Triceps
Chest/
Shoulders
Rest
Sunday, June 7, 2020: REST
Monday, June 8, 2020: Chest/ Biceps
ChestBiceps
1a. 5 x 5 Flat Bench Press
2a. 5 x 5 Incline Bench Press
3a. 4 x 8 Incline DB Press
3b. 4 x 10 Incline DB Flye
3c. 4 X 12 Push Up
4a. 3 x 12 Incline DB Curl
4b. 3 x 15 Incline DB Hammer Curl
5a. 3 x 10 Preacher Curl 
5b. 3 x 10 Preacher Reverse Curl
6c. 3 x failure EZ Bar Curl
Tuesday, June 9, 2020: Shoulders/ Triceps
ShouldersTriceps
1a. 4 x 10 DB Shoulder Press
2a. 4 x 5 BB Military Press
3a. 4 x 12 BB Shrugs
4a. 3 x 8-12 DB Arnold Press
5a. 4 x 10 DB Lateral Raises
5b. 4 x 10 DB Rear Deltoid Raise
6a. 3 x 4-6 Close Grip Bench Press
7a. 3 x 4-6 Dips (Weighted if possible)
8a. 3 x 4-6  DB Overhead tricep extension
Wednesday, June 10, 2020: Legs/ Back
LegsBack
1a. 3 x 8-10 Front Squat
2a. 3 x 8-10 Dumbbell Lunge
3a. 3 x 8-10 Barbell Hip Thrust
3b. 3 x 8-10 Calf Raise
4a. 3 x 8-10 Deadlift
5a. 3 x 10 Pull Ups
6a. 3 x 12 DB Single Arm Row
7a. 3 x 12 Chest Supported Row
8a. 3 x 12 Lat Pulldowns
Thursday, June 11, 2020: Biceps/ Triceps
BicepsTriceps
1a. 3 x 10 Close Grip Curl
1b. 3 x 10 Wide Grip Curl
2a. 3 x 5 Concentration Curl 
3a. 3 x 12 Incline DB Curl
3b. 3 x 12 Incline Hammer Curl
4a. 3 x 5 Close Grip Bench Press
5a. 3 x 12 Tricep Kickback DB
6a. 3 x 12 Tricep Extension
Friday, June 12, 2020: Chest/ Shoulders
ChestShoulders
1a. 4 x 5-8 Flat Bench Press
2a. 4 x 10-12 Flat Bench DB Press
3a. 4 x 8-12 DB Incline Press 
4a. 4 x 6-10 BB Incline Bench Press
5a. 4 x 8-12 Dips (Weighted if possible)
6a. 3 x 12 Overhead Press
6b. 3 x 12 Push Press
6c. 3 x 12 BB Shrug
7a. 3 x 12 Seated Arnold Press
7b. 3 x 12 Seated Lateral Raise
7c. 3 x12 Bent-over reverse fly
Saturday, June 13, 2020: REST
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: