HIGH - REP TOTAL - BODY WORKOUT
DAY ONE (MONDAY)
| BODYPART |
EXERCISE |
SETS |
|
REPS |
| Chest |
Bench
presses |
3
|
|
25 |
|
Peck
deck flyes |
3 |
|
25 |
| Biceps |
Barbell
curls |
3 |
|
25 |
|
Cable
curls |
3 |
|
25 |
| Triceps |
Seated EZ-bar
overhead
extensions |
3
|
|
25 |
|
Cable pressdowns |
3 |
|
25 |
| Forearms |
Reverse
barbell curls |
3 |
|
25 |
| Abs |
Crunches |
3 |
|
30 |
|
|
DAY TWO (TUESDAY) REST
DAY THREE (WEDNESDAY)
| BODYPART |
EXERCISE |
SETS |
|
REPS |
| Back |
Front
pulldowns |
3 |
|
25 |
|
One
arm dumbbell row |
3 |
|
25 |
| Traps |
Dumbbell
shrugs |
3 |
|
25 |
| Shoulders |
Dumbbell
presses |
3
|
|
25 |
|
Dumbbell
lateral raises |
3 |
|
25 |
| Abs |
Crunches |
3 |
|
30 |
| |
DAY FOUR (THURSDAY) REST
DAY FIVE (FRIDAY)
| BODYPART |
EXERCISE |
SETS |
|
REPS |
| Quads |
Leg presses |
3 |
|
25 |
|
Leg
extensions |
3 |
|
25 |
| Hamstrings |
Lying
leg curls |
3 |
|
25 |
|
Dumbbell
stiff-legged deadlifts |
3 |
|
25 |
| Calves |
Standing
calf raises |
3 |
|
25 |
|
Seated
calf raises |
3 |
|
25 |
| Forearms |
Reverse
barbell curls |
2 |
|
25 |
|
Barbell
wrist curls |
2 |
|
25 |
|
Barbell
reverse wrist curls |
2 |
|
25 |
| Abs |
Crunches |
3 |
|
30 |
|
|
DAYS SIX (SATURDAY) AND SEVEN (SUNDAY) REST
TRAINING NOTES
