Example Workout Routine One




Remember with the exercises listed below choose 3 - 5 exercises per body part, when you repeat the exercise next time round you can swap to another exercise to mix it up and help keep your muscles stay stimulated.


Day 1 Chest, Triceps & Abs

Chest


  • Flat bench press
  • Dumbbell bench press
  • Incline bench press
  • Decline bench press
  • Dumbbell flyes
  • Incline dumbbell flyes
  • Standing flyes
  • Pushups
  • Front dips
  • Neck press
  • Straight arm pullovers
  • Around the worlds
  • Isometric hand squeezes
  • parallel bar dips
  • bent forward dumbbell cross overs
  • rope pulls

 

Triceps


  • seated triceps press
  • standing triceps press
  • skull crushers
  • reverse skull crushers
  • oval triceps extensions
  • close grip bench press
  • lying dumbbell extensions
  • lying cross face dumbbell extensions
  • triceps kickbacks
  • one arm triceps extensions
  • dips
  • dips behind back

 

Abdominals


  • crunches
  • twisting crunches
  • reverse crunches
  • cable crunches
  • seated leg tucks
  • seated twists
  • leg raises
  • bent knee flat raises

 

Day 2 Back, Biceps, Forearms & Abs

Back


  • Deadlift
  • good mornings
  • bent over barbell rows
  • bent over dumbbell rows
  • T-bar rows
  • one arm dumbbell rows
  • bent arm pullovers with barbell

 

Biceps


  • Standing alternate dumbbell curl
  • Standing barbell curl
  • Hammer curl
  • Close grip EZ curl
  • Concentration curls
  • Cross body hammer curls
  • EZ standard curl
  • Seated hammer curls
  • Preacher hammer curls
  • Standing inner bicep curls
  • Zottman curls
  • One arm Zottman preacher curls
  • Incline bench press curl
  • Incline barbell bench press curl
  • Incline barbell bench press curl
  • Preacher curls
  • Reverse curls
  • Reverse preacher curls
  • 2 hand dumbbell curl
  • Reverse plate curls
  • Wide grip standing barbell curl

 

Forearms


  • barbell wrist curls
  • dumbbell wrist curls
  • one arm dumbbell wrist curls
  • behind the back wrist curls
  • reverse barbell wrist curls
  • reverse dumbbell wrist curls
  • reverse barbell curls

 

Abdominals


  • crunches
  • twisting crunches
  • reverse crunches
  • cable crunches
  • seated leg tucks
  • seated twists
  • leg raises
  • bent knee flat raises

 

Day 3 Legs, Shoulders, Traps & Abs

Legs



Shoulders


  • Arnold presses
  • behind the neck press
  • dumbbell press
  • military press
  • clean and press
  • push presses
  • standing lateral raises
  • seated lateral raises
  • cable cross laterals
  • reverse overhead dumbbell laterals
  • front dumbbell raises
  • seated bent over dumbbells laterals
  • standing bent over dumbbell laterals
  • lying side laterals

 

Traps


  • upright rows
  • dumbbell shrugs
  • barbell shrugs

 

Abdominals


  • crunches
  • twisting crunches
  • reverse crunches
  • cable crunches
  • seated leg tucks
  • seated twists
  • leg raises
  • bent knee flat raises