jsupop33
Loyalty & Respect
This is the new workout I wrote up. I will use Insanity for cardio and this will be my weightlifting workout. Doing a 12 week program, rotating the workout schedules below. I started using Animal cuts today, my goal is to simply burn off body fat and continue to build muscle. Just becoming more solid. Big muscles, small fat is the goal.
Workout A (Weeks 1-4-7-10)
Day 1: Chest Triceps Sets Reps
Bench Press 3 8-12
Closegrip Bench 3 10
decline Bench 3 8-12
Incline DB Press 3 10
Incline Flies 3 10
Decline Skull Crushers 3 10
Dips 3 15-20
Kneeling Cable Tricep Ext 3 15-20
Straight arm raises 3 10
Push up Abs 1 35
Day 2: Shoulders, Biceps, Back
Pushpress 3 8-10
Bent Over Rows 3 8-10
Upright Rows 3 10
Rear Raises 3 10
Deadlift 3 10
Hyperextension 3 10
Bent DB Rows 3 10
BB Curls 3 10
Concentration Curls 3 10
Lying Cable Curls 3 10
Day 3: Legs
Leg Press 3 10
Squat 3 10
Backwards Hack Squat 3 10
Stiff Armed Deadlift 3 10
Standing Calf Raises 3 10
Lunges 2 15 per leg
Lying Leg Curls 3 10
Glute Bridge 3 10
Workout B (Weeks 2-5-8-11)
Day 1: Chest Triceps Sets Reps
Bench Press 3 8-12
Incline Bench 3 10
Flies 3 10
Decline flies 3 10
Decline dumbbell press 3 10
Overhead Cable Ext 3 12-15
Bent over DB Ext 3 10
Barbell Tricep Ext 3 12
Tricep Rope pushdown 3 10
Close stance Push up 1 50
Day 2: Shoulders, Biceps, Back
Standing Military 3 10
T Rows 3 10
Shrugs 3 10
Lying 1 arm Rear Raises 3 10
Incline Bench Pull 3 10
Chin ups 3 10-15
Cable Rows 3 10
Zottman Curls 3 10
Preacher Curls 3 10
Alternate Incline DB Curl 3 10
Day 3: Legs
Leg Press 3 10
Backward hack squat 3 10
Hack Squat 3 10
Deadlift 3 10
Seated Calf Raises 3 10
DB Step Ups 2 15 per leg
Leg Curls 3 10
Leg extensions 3 10
Workout C (Weeks 3-6-9-12)
Day 1: Chest Triceps Sets Reps
Bench Press 3 8-12
Widegrip Bench 3 10
Incline DB Press 3 10
Incline Cable Flies 3 10
Cable Crossover 3 10
Overhead DB Tricep Ext 3 10
S Overhead BB Tricep Ext 3 10
Barbell Tricep Ext 3 10
One arm tricep ext 3 10
Push Up Abs 1 35
Day 2: Shoulders, Biceps, Back
Seated Military 3 10
Rev Grip Bent Over rows 3 10
Upright Cable Row 3 10
Front Raises 3 10
Incline Reverse Flies 3 10
Arnold Press 3 10
Bent Long bar row 3 10
Cable Curls 3 10
Alternate stand db curl 3 10
Alternate Incline DB Curl 3 10
Day 3: Legs
Leg Press 3 10
Backward Hack Squat 3 10
Hack Squat 3 10
Deadlift 3 10
Seated Calf Raises 3 10
Standing Calf Raises 3 15-20
Leg Curls 3 10
Leg extensions 3 10
Workout A (Weeks 1-4-7-10)
Day 1: Chest Triceps Sets Reps
Bench Press 3 8-12
Closegrip Bench 3 10
decline Bench 3 8-12
Incline DB Press 3 10
Incline Flies 3 10
Decline Skull Crushers 3 10
Dips 3 15-20
Kneeling Cable Tricep Ext 3 15-20
Straight arm raises 3 10
Push up Abs 1 35
Day 2: Shoulders, Biceps, Back
Pushpress 3 8-10
Bent Over Rows 3 8-10
Upright Rows 3 10
Rear Raises 3 10
Deadlift 3 10
Hyperextension 3 10
Bent DB Rows 3 10
BB Curls 3 10
Concentration Curls 3 10
Lying Cable Curls 3 10
Day 3: Legs
Leg Press 3 10
Squat 3 10
Backwards Hack Squat 3 10
Stiff Armed Deadlift 3 10
Standing Calf Raises 3 10
Lunges 2 15 per leg
Lying Leg Curls 3 10
Glute Bridge 3 10
Workout B (Weeks 2-5-8-11)
Day 1: Chest Triceps Sets Reps
Bench Press 3 8-12
Incline Bench 3 10
Flies 3 10
Decline flies 3 10
Decline dumbbell press 3 10
Overhead Cable Ext 3 12-15
Bent over DB Ext 3 10
Barbell Tricep Ext 3 12
Tricep Rope pushdown 3 10
Close stance Push up 1 50
Day 2: Shoulders, Biceps, Back
Standing Military 3 10
T Rows 3 10
Shrugs 3 10
Lying 1 arm Rear Raises 3 10
Incline Bench Pull 3 10
Chin ups 3 10-15
Cable Rows 3 10
Zottman Curls 3 10
Preacher Curls 3 10
Alternate Incline DB Curl 3 10
Day 3: Legs
Leg Press 3 10
Backward hack squat 3 10
Hack Squat 3 10
Deadlift 3 10
Seated Calf Raises 3 10
DB Step Ups 2 15 per leg
Leg Curls 3 10
Leg extensions 3 10
Workout C (Weeks 3-6-9-12)
Day 1: Chest Triceps Sets Reps
Bench Press 3 8-12
Widegrip Bench 3 10
Incline DB Press 3 10
Incline Cable Flies 3 10
Cable Crossover 3 10
Overhead DB Tricep Ext 3 10
S Overhead BB Tricep Ext 3 10
Barbell Tricep Ext 3 10
One arm tricep ext 3 10
Push Up Abs 1 35
Day 2: Shoulders, Biceps, Back
Seated Military 3 10
Rev Grip Bent Over rows 3 10
Upright Cable Row 3 10
Front Raises 3 10
Incline Reverse Flies 3 10
Arnold Press 3 10
Bent Long bar row 3 10
Cable Curls 3 10
Alternate stand db curl 3 10
Alternate Incline DB Curl 3 10
Day 3: Legs
Leg Press 3 10
Backward Hack Squat 3 10
Hack Squat 3 10
Deadlift 3 10
Seated Calf Raises 3 10
Standing Calf Raises 3 15-20
Leg Curls 3 10
Leg extensions 3 10