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
