Monday-
Legs
4 sets of 12
Leg Press
1st set 220 lbs
2nd set 310 lbs
3rd set 400 lbs
4th set 450 lbs
Sumo Squats
35 lbs
45 lbs
50 lbs
55 lbs
Leg Ext.
70 lbs
80 lbs
90 lbs
100 lbs
Leg Curls
80 lbs
90 lbs
100 lbs
110 lbs
Tuesday-
Chest (same 4 sets of 12)
Bench Press
130 lbs
150 lbs
170 lbs
180 lbs
Incline Press (dumb bell)
100 lbs
110 lbs
120 lbs
130 lbs
Cable Crossovers
40 lbs per cable
50 lbs
60 lbs
70 lbs
Dips
4 sets of 12
Push ups
4 sets of 12
Wed-
Cardio
Thursday-
Back
Bent Over Row
50 lbs
55 lbs
60 lbs
65 lbs
Cable Row
90 lbs
100 lbs
110 lbs
120 lbs
Weighted Back Ext
90 lbs
100 lbs
110 lbs
120 lbs
Seated High Row
90 lbs
100 lbs
110 lbs
120 lbs
Pull Ups
As many as I can
Friday-
Arms and Shoulders
Bi-
Dumbell Curls
25 lbs
30 lbs
35 lbs
40 lbs
Cable Flex (standing in the middle of the cable machine with a cable in each hand, it looks like your flexing for a pose down... im not really sure what this exercise is called)
40 lbs
50 lbs
60 lbs
70 lbs
Tri-
Kick Backs
20 lbs
25 lbs
30 lbs
35 lbs (usually cant finish all of these)
Tri Ext.
90 lbs
100 lbs
110 lbs
120 lbs
Shoulder-
Front Raises (Dumbell)
20 lbs
25 lbs
Side Raises
20 lbs
25 lbs
Military Press
50 lbs
60 lbs
70 lbs
80 lbs
Side Note... I do ab exercises 4 days a week and Shrugs 2 days a week.
I have just started working out with a partner so can use some free weights finally. I have been stuck on machines for the past 2 years.
Let me know if you guys have any suggestions
Legs
4 sets of 12
Leg Press
1st set 220 lbs
2nd set 310 lbs
3rd set 400 lbs
4th set 450 lbs
Sumo Squats
35 lbs
45 lbs
50 lbs
55 lbs
Leg Ext.
70 lbs
80 lbs
90 lbs
100 lbs
Leg Curls
80 lbs
90 lbs
100 lbs
110 lbs
Tuesday-
Chest (same 4 sets of 12)
Bench Press
130 lbs
150 lbs
170 lbs
180 lbs
Incline Press (dumb bell)
100 lbs
110 lbs
120 lbs
130 lbs
Cable Crossovers
40 lbs per cable
50 lbs
60 lbs
70 lbs
Dips
4 sets of 12
Push ups
4 sets of 12
Wed-
Cardio
Thursday-
Back
Bent Over Row
50 lbs
55 lbs
60 lbs
65 lbs
Cable Row
90 lbs
100 lbs
110 lbs
120 lbs
Weighted Back Ext
90 lbs
100 lbs
110 lbs
120 lbs
Seated High Row
90 lbs
100 lbs
110 lbs
120 lbs
Pull Ups
As many as I can
Friday-
Arms and Shoulders
Bi-
Dumbell Curls
25 lbs
30 lbs
35 lbs
40 lbs
Cable Flex (standing in the middle of the cable machine with a cable in each hand, it looks like your flexing for a pose down... im not really sure what this exercise is called)
40 lbs
50 lbs
60 lbs
70 lbs
Tri-
Kick Backs
20 lbs
25 lbs
30 lbs
35 lbs (usually cant finish all of these)
Tri Ext.
90 lbs
100 lbs
110 lbs
120 lbs
Shoulder-
Front Raises (Dumbell)
20 lbs
25 lbs
Side Raises
20 lbs
25 lbs
Military Press
50 lbs
60 lbs
70 lbs
80 lbs
Side Note... I do ab exercises 4 days a week and Shrugs 2 days a week.
I have just started working out with a partner so can use some free weights finally. I have been stuck on machines for the past 2 years.
Let me know if you guys have any suggestions
Last edited: