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Body Weight : Exercise Weight (LB) Reps Performed

This document contains workout routines for back, biceps, and triceps on Sunday; legs on Monday; chest, shoulders, and abs on Wednesday; back, biceps, and triceps again on Thursday; and chest, shoulders, and abs again on Saturday. Each workout lists the exercises performed, along with the weight and number of reps for each set.

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arsalanmajid
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
27 views

Body Weight : Exercise Weight (LB) Reps Performed

This document contains workout routines for back, biceps, and triceps on Sunday; legs on Monday; chest, shoulders, and abs on Wednesday; back, biceps, and triceps again on Thursday; and chest, shoulders, and abs again on Saturday. Each workout lists the exercises performed, along with the weight and number of reps for each set.

Uploaded by

arsalanmajid
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Back - Biceps - Triceps

RPT + High Volume Routine

Sun, Feb 5, 2017 Performed ____________

Weight
Exercise Reps Performed
(lb)

1 Chin-ups (Front, Underhand) 1 ×5


Body Weight ⊕ 2 +22 × 4
3 +7.5 × 4

2 Row (Cable) 1 70 × 8
2 70 × 8
3 70 × 7
4 45 × 2

3 Pulldowns (Front, Wide-Grip) 1


2
3

4 Arm Curls (Barbell) 1 99 × 6


2 88 × 7

5 Preacher Curls (Barbell) 1


2
3

6 Arm Curls (Dumbbell, Seated) 1


2
3

7 Cable Pushdowns 1
2
3

8 Triceps Extensions (Dumbbell) 1 50 × 10


2 45 × 11

9 Seated Narrow Grip Press 1


2
3
Time: 0:00 Calories: 0

Legs
RPT + High Volume Routine

Mon, Feb 6, 2017 Performed ____________

Weight
Exercise Reps Performed
(lb)

1 Leg Press (45¬∞) 1 364 × 7


2 330 × 8

2 Leg Extensions 1 60 × 8
2 55 × 9

3 Seated Leg Curls 1 60 × 8


2 55 × 9

4 Angled Calf Presses 1 220 × 10


2 198 × 11

5 Step-up (Dumbbell) 1
2
3

Time: 0:00 Calories: 0

Chest - Shoulders - Abs


RPT + High Volume Routine

Wed, Feb 8, 2017 Performed ____________

Weight
Exercise Reps Performed
(lb)

1 Bench Press (Barbell, Incline) 1 135 × 5


2 135 × 5
3 135 × 5

2 Chest Dips (Parallel Bars) 1


Body Weight ⊕ 2
3

1
3 Pec Deck Flyes
2
3

4 Shoulder Press (Smith Machine) 1 88 × 5


2 110 × 3
3 121 × 1
4 143 × 6
5 132 × 7

5 Lateral Raises (Dumbbell) 1


2
3

6 Upright Rows (Barbell) 1


2
3

7 Machine Crunches 1
2
3

8 Leg-Hip Raises (Hanging) 1


35% Body Weight ⊕ 2
3

9 Cable Crunches (Kneeling) 1


2
3

Time: 0:00 Calories: 0

Back - Biceps - Triceps


RPT + High Volume Routine

Thu, Feb 9, 2017 Performed ____________

Weight
Exercise Reps Performed
(lb)

1 Chin-ups (Front, Underhand) 1 ×5


Body Weight ⊕ 2 +22 × 4
3 +7.5 × 4
2 Row (Cable) 1 70 × 8
2 70 × 8
3 70 × 7
4 45 × 2

3 Pulldowns (Front, Wide-Grip) 1


2
3

4 Arm Curls (Barbell) 1 99 × 6


2 88 × 7

5 Preacher Curls (Barbell) 1


2
3

6 Arm Curls (Dumbbell, Seated) 1


2
3

7 Cable Pushdowns 1
2
3

8 Triceps Extensions (Dumbbell) 1 50 × 10


2 45 × 11

9 Seated Narrow Grip Press 1


2
3

Time: 0:00 Calories: 0

Chest - Shoulders - Abs


RPT + High Volume Routine

Sat, Feb 11, 2017 Performed ____________

Weight
Exercise Reps Performed
(lb)
1 Bench Press (Barbell, Incline) 1 135 × 5
2 135 × 5
3 135 × 5

2 Chest Dips (Parallel Bars) 1


Body Weight ⊕ 2
3

3 Pec Deck Flyes 1


2
3

4 Shoulder Press (Smith Machine) 1 88 × 5


2 110 × 3
3 121 × 1
4 143 × 6
5 132 × 7

5 Lateral Raises (Dumbbell) 1


2
3

6 Upright Rows (Barbell) 1


2
3

7 Machine Crunches 1
2
3

8 Leg-Hip Raises (Hanging) 1


35% Body Weight ⊕ 2
3

9 Cable Crunches (Kneeling) 1


2
3

Time: 0:00 Calories: 0

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