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SIUCreated by cglennon90
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Workout Programs → SIU
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Summary
4 Workouts / 22 Exercises
5% Cardio / 95% Strength Training
Workout Program Description
5 day program
Workouts
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Flyes - Dumbbell, Declined 4 sets: 10 reps, 8 reps, 6 reps, 10 reps Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to ... |
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Bench Press - Barbell, Inclined 4 sets: 10 reps, 8 reps, 6 reps, 10 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Dumbbell, Flat 3 sets: 10 reps, 8 reps, 6 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Reverse Flyes 4 sets: 10 reps, 8 reps, 6 reps, 10 reps Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend... |
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Shoulder Press - Dumbbell, Seated 4 sets: 10 reps, 8 reps, 6 reps, 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Dumbbell Curl - Seated 4 sets: 10 reps, 8 reps, 6 reps, 10 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
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21s - EZ Bar 2 sets: 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Preacher Curl 4 sets: 10 reps, 8 reps, 6 reps, 10 reps Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ... |
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