Scribd
Upload
53 views5 pages

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
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
53 views5 pages

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
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

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

You might also like