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Full Body Workout Plan (Shoulders (90 Degree Lateral Raises 5x15, Military…
Full Body Workout Plan
Chest
Flat Bench Fly 4x8
Flat Bench Dumb Bell Bench Press 4x8
Incline Dumb Bell Bench Press 4x12
Decline Chest Press 4x8
Flat Bench Press 5x10
Cable Cross Overs 4x10
Back
Bent Over Barbell Row w/Reverse Grip 4x12
Cable Row 4x12
One Arm Dumb Bell Row 4x12
Underhand Cable Pull Down 4x12
Wide Lat Pull Down 4x12
Chin Ups 4x10
Legs
Band Slides 4x down and back
Cable Side Kicks 4x10
Front Squat 4x12
Cable Kick Backs 4x10
Fire Hydrants w/Band 4x30 each leg
Forward Lean Bulgarian Split Squat 4x8
Shoulders
90 Degree Lateral Raises 5x15
Military Press 1x8 Heavy/4x15
Cable Cross (sametime) 4x10
Cable Cross Pull 4x15
Arnold Dumb Bell Press 3x10
Arm Circles w/Plate 4x15 forward/4x15 backwards
Dumb Bell Front Raises 4x10
Dumb Bell Upright Row 4x8
Curl to Press Single Arm 4x10
Biceps
Incline Hammer Curl 4x8
Standing Inner Bicep Curl 4x12
Barbell Curl (standing) 4x10
Standing EZ Curl 4x8
Zottman Curl 4x8
Overhead Cable Curl 10x8
Standing Bicep Cable Curl 4x10
Triceps
One Arm Press 4x8
Tricep Pull Down 4x15
Stability Ball Push Up 4x5
Dumb Bell Skull Crusher (on stability ball) 4x10
Overhead Extension 4x10
One Arm Kick Back 4x12
Bench Dips 4x8
Close Grip Push Up--Burnout
Cable Cross Extension 4x10
Traps
Dumb Bell Scaption 4x8
Barbell Behind Back Shrug 4x10
Dumb Bell Lateral Raise 4x10
Barbell Overhead Shrug 4x10
Behind Head Pull Down 4x10
Barbell Row 4x10
Front Pull down 5x8
Barbell Shrug 4x15