WORKOUT PLANS

Here are some charts and routines that i picked up from weight training at PHS.  There pretty handy and really help me get the best out of my work outs.

This is a copy of the workouts that we did in weight training:

Day 1

*Flat Bench

*DB Incline Press

*Front Shoulder Press

*Lateral DB Raises

*Front DB Raises

*Rhomboid Rev. Flyes

*Box/Bench Dips

*Seated Triceps DB Ext.

*Triceps Cable Press

          Abdominal routine

 

Day 2

*Back Extensions

*Squats

*Lunges

*Hamstring Curls

*Front T-Bar Lat Pull Downs

*Seated Rowing

*Std. Bar Bicep Curls

*Hammer Curls

          Abdominal routine

 

Day 3

*Incline Press

*DB flat Bench Press

*DB Flyes

*Front Shoulder Press

*Shrugs

*Upright Rows

*Close Grip Bench

*Dips

*Triceps Kickbacks

          Abdominal routine

 

Day 4

*Hip Sled

*Step Ups

*Hamstring Curls

*Calf Raises

*Chin Ups

*Lawnmowers – Lat Pulls

*Z-Bar biceps curls

*Preacher curls

          Abdominal routine

 

SPECIFIC EXERCISES FOR SPECIFIC PARTS

BACK OF ARM – Triceps Bracii

          Triceps Pushdown

          Lying Triceps Extensions

          Bench Press

          Bar Dips

         

BACK OF THIGH – Hamstring

          Leg Curls

 

BUTTOX – Gluteus

          Squat        

          Lunge

          Power Clean

 

CALF – Gastrocnembus

          Standing Calf Raises

          Seated Calf Raises

 

CHEST – Pectorals

          Bench Press

Incline Press

Dumbbell Flies

Decline Press

Bent-Arm Pullover

Push-ups

 

FOREARM – Flexors/Extensors

          Wrist Curls

          Reverse Curls

 

FRONT SHOULDER – Anterior Deltoid

          Military Press

          Behind the neck Press

          Dumbbell Raises

 

FRONT OF ARM – Biceps

          Dumbbell/Bar Curls

          Preacher Curls

          Concentration Curls

 

LOWER BACK – Erectors

          Straight Leg Deadlift

          Deadlift

          Back Hyperextensions

         

REARSHOULDER – Posterior Deltoids

          Bent-Over DB Raises

 

SIDES – Oblique

          Side Bends

          Standing, Seated Twists

 

STOMACH – Abdominal

          Bent- Knee Sit up

          Parallel Sit up

          Leg Raises

          Y-ups

          Kickbacks

 

THIGH – Quadriceps

          Squat

          Leg-Extensions

          Leg Press

          Back Squat

          Lunges

          Power Clean

 

UPPER BACK - Trapesius

          Shrugs

          Upright rows

          Power cleans

VARIOUS WORKOUTS TO IMPACT SPECIFIC MUSCLE GROUPS:

·   Abdominal: Various Crunches, Sit-ups, Side bends, Twists.

·   Back: Lat pull-downs, One-arm dumbbell row, Seated cable pulls, Chin ups.     

·   Biceps: Alternate curls, Easy bar curls, Concentration curls.     

·   Calves: Seated calf raises, Standing calf raises.     

·   Chest: Flat bench press, Decline bench press, Dumbbell flys, Pec decs.     

·   Hamstrings: Leg curls.     

·   Quadriceps: Leg press, Squats, Leg extensions, Lunges.     

·   Shoulders: Front raises, Military press, Bent over laterals.     

·   Triceps: French press, Triceps push downs, Dips, Dumbbell kickbacks.  

 

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