Workout Plan #1

These workouts below will aid you in achieving your fitness goals. If you have any trouble understanding a workout just click the name and it will demonstrate how to do it.

Check bottom of page for more info on exercises.

Workout Plan 1: Welcome

Click Section

Leg Light
Leg Heavy
Push Light
Push Heavy
Pull Light
Pull Heavy
More Info

Workout Plan 1: Text

Leg Cycle

We Don't Quit

Workout Plan 1: Text

Light Day

Squats (4x15)
Superset {Leg Press (4x15) - Walking Lunges (4x10)}
Good Mornings (4x15)
Leg Adduction (4x15)
Superset {Seated Calf Raises (4x25) - Standing Calf Raises on Plate (4xDropset)}

Workout Plan 1: Welcome

Heavy Day

Seated Leg Press (4x12)
Hack Squats (4x12)
Leg Extensions (4x12)
Leg Curls (4x12)
Standing Calf Raise Machine (4x25)

Workout Plan 1: Welcome

Push Cycle

Exceeding Expectations

Workout Plan 1: Text

Light Day

Flat Barbell Bench Press (4x15)
Superset {Incline Dumbbell Bench Press (4x15) - Incline Dumbbell Flyes (4x12)}
Incline Alternating Hammer Strength Chest Press (4x12)
Seated Barbell Shoulder Press (4x12)
Dumbbell Lateral Raise (4x15)
Rope Pulldowns (4x15)
Single-Arm Cable Overhead Tricep Extension (4x12)

Workout Plan 1: About

Heavy Day

Flat Dumbbell Bench Press (4x10)
Incline Dumbbell Bench Press (4x10)
Dumbbell Shoulder Press (4x10)
Seated Machine Shoulder Press (4x12)
Seated Dip (4x12)
Skull Crushers (4x15)

Workout Plan 1: About

Pull Cycle

NEVER SAY YOU CAN'T

Workout Plan 1: Text

Light Day

Lat Pull-Downs (4x20)
Seated Machine Row (4x15)
Seated Machine High Row (4x15)
Shrugs (4x15)
Dumbbell Curls (4x12)
EZ Bar Preacher Curl (4x15)
Dumbbell Wrist Curls (4xDropset)

Workout Plan 1: About

Heavy Day

Lat Pull-Downs (4x12)
Barbell Bent-Over Row [Overhand Grip] (4x8)
Seated Machine Low Row (4x10)
Barbell Curl (4x8)
Superset {Preacher Dumbbell Curl (4x10) - Reverse Dumbbell Curl (4x15)}
Seated Machine Bicep Curl (4x10)

Workout Plan 1: About

More Info

Supersets: Exercises are to be performed immediately after one another
Take a short 30-60 second rest brake in between sets
4x12: the first number is the amount of sets, second number is the amount of reps
Dropset: do as many reps as it takes for you to fail
Make sure to do every exercise with precision and TAKE YOUR TIME!!!

Workout Plan 1: About