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Routine Month 1Created by fweiand
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Summary
3 Workouts / 47 Exercises
3% Cardio / 97% Strength Training
Workout Program Description
Workouts
Description
My current routine for the Latissumus dorsi, spinae erectors, trapezius, rhomboid, deltoid and pectoral muscles and the rotator cuff (supra spinatus, infra spinatus, teres minor, and subscapularis muscles).
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Inclined 3 sets: 12 reps, 12 reps, 12 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 - Barbell, Declined 3 sets: 12 reps, 12 reps, 12 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Side Lateral Raise 3 sets: 12 reps, 12 reps, 12 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Arnold Dumbbell Press 3 sets: 12 reps, 12 reps, 12 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Upright Rows - Barbell 3 sets: 12 reps, 12 reps, 12 reps Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your ... |
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Lat Pulldowns - Wide-Grip 3 sets: 12 reps, 12 reps, 12 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Seated Cable Rows 3 sets: 12 reps, 12 reps, 12 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Back Extensions 3 sets: 20 reps, 20 reps, 20 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Cable Crossover 3 sets: 12 reps, 12 reps, 12 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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