Free Workout Routine



Monday
  Chin-up   -   4 x 10
  Hammer Curl   -   3 x 12
  Reverse grip EZ-Bar Curls   -   3 x 10
  Deadlift   -   1 x 3
  Glute/Ham Raise   -   3 x 10
  Standing Calf Raise   -   4 x 20

Tuesday            Rest Day

Wednesday
  Bench Press   -   3 x 10
  Incline Dumbbell Bench Press   -   3 x 12
  Dumbbell Skull Crushers   -   4 x 10
  Lateral Raise   -   5 x 12
  Ab Machine   -   3 x 12 *hold for 1-2 seconds on the top of each movement*

Thursday           Rest Day

Friday
  Supinated Grip Row   -   4 x 10
  Chin-Ups   -   3 x 10
  Preacher Curls   -   3 x 6
  Squat   -   5 x 5 (Starting at 80%
after warm-ups, using 5% increments)
  Seated Calf Raises   -   3 x 20

Saturday           Rest Day

Sunday             Rest Day

Monday
  Dumbbell Bench Press   -   4 x 8
  Dips   -   4 x 8
  Upright Rows *shoulder width grip, raise to lower chest*  -   4 x 12
  Tricep Pushdown   -   4 x 8
  Hanging Leg Raises   -   3 x 10

Tuesday            Rest Day

Wednesday       Rest Day

Thursday: REPEAT