Facebook Requests- Weekend Workouts

Nov 04, 2011
Facebook Requests- Weekend Workouts

A variety of Workouts just WAITING for you for all muscle groups.

Well, I certainly asked for it! Every now and then I try to accommodate the fans and sometimes I get overwhelmed. Well, most of the time really, but who cares right? You guys need something and it's my job to deliver. Still I do encourage all of you to Create Your Plan by clicking HERE! It might make things easier for you to stay updated. The actual member area of the site is where I am always updating and writing more programs. So without further hesitation the below programs I whipped up and giving various options of all different types of plans for every muscle group imaginable.

Hopefully you all can use these plans this weekend when you hit the gym or the next time you need a one muscle group wonder. Trust me, everything I write has a comprehensive approach to how the program flow and overall outline is structured. Give me feedback, Share the Trainer with your friends, and spread the word guys. As always, thanks again for allowing me the opportunity to be a resource for you all.



The Workouts


LEGS



Day 1
Exercise Sets Reps Muscle Group
Half Squat 3 8 Legs
Barbell Squat 3 12 Legs
Machine Leg Press Both Legs 3 10 Legs
Seated Machine Leg Extension Both Legs 3 15 Legs
Barbell Straight Legged Deadlift 3 12 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs

Day 2
Exercise Sets Reps Muscle Group
Diminishing Set Exercise Below 0 0 TIPS
Machine Leg Press Both Legs 1 70 Legs
REST 1 120 TIPS
Barbell Squat 4 12 Legs
REST 1 120 TIPS
Step Ups Alternating Legs 4 20 Legs
REST 1 90 TIPS
Seated Machine Leg Extension Both Legs 4 20 Legs
REST 1 90 TIPS
Dumbbell Straight Legged Deadlift 4 15 Legs
REST 1 120 TIPS
Prone Machine Leg Curl Both Legs 4 20 Legs
REST 1 90 TIPS
Diminishing Set Exercise Below 0 0 TIPS
Standing Calf Raise 1 70 Legs
REST 1 120 TIPS
Seated Calf Raise 4 20 Legs
REST 1


Day 1
Exercise Sets Reps Muscle Group
Barbell Squat 3 6 Legs
REST 1 90 TIPS
Barbell Front Squat 3 6 Legs
REST 1 90 TIPS
Machine Leg Press Both Legs 3 8 Legs
REST 1 90 TIPS
Seated Machine Leg Extension Both Legs 3 12 Legs
REST 1 90 TIPS

Day 1
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 2 15 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Both Legs 2 15 Legs
END 0 0 TIPS
Machine Leg Press Both Legs 5 10 Legs
Seated Machine Leg Extension Both Legs 3 6 Legs
Prone Machine Leg Curl Both Legs 3 6 Legs
Barbell Straight Legged Deadlift 3 12 Legs
Standing Cable Leg Curl One leg 3 15 Legs
Barbell Walking Lunge 3 25 Legs
SUPER-SET 0 0 TIPS
Jump Squat 3 25 Legs

CHEST


Day 1
Exercise Sets Reps Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms 4 12 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 12 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 15 Chest
Dumbbell Bench Press On Bench Both Arms 4 12 Chest
Dumbbell Bench Press On Bench Alternating Arms 4 12 Chest
Standing Mid Cable Flys Both Arms 3 25 Chest


Day 1
Exercise Sets Reps Muscle Group
Dumbbell Reverse-Grip Bench Press 3 6 Chest
Dumbbell Bench Press On Bench Both Arms 3 10 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 3 12 Chest
Laying On Decline Bench Dumbbell Flys Both Arms 3 20 Chest


Day 1
Exercise Sets Reps Muscle Group
Reverse Grip Barbell Bench Press 3 6 Chest
Barbell Bench Press On Bench With Band 3 8 Chest
Laying On Incline Bench Dumbbell Flys Alternating Arms 3 10 Chest
Leaning One Arm Dumbbell Fly 3 15


Day 1
Exercise Sets Reps Muscle Group
Standing High Cable Flys Both Arms 3 15 Chest
SUPER-SET 0 0 TIPS
Standing High Cable Chest Press Both Arms 3 15 Chest
Close Grip Push Ups 3 10 Chest
SUPER-SET 0 0 TIPS
Wide Grip Push Up 3 10 Chest
Dumbbell Bench Press On Bench Both Arms 1 30 Chest


Day 1
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench 3 8 Chest
Dumbbell Bench Press On Bench Alternating Arms 3 12 Chest
Standard Grip Pushups Feet On Ball 3 15 Chest
SUPER-SET 0 0 TIPS
Ball Push Ups Ball On Ground 3 10 Chest
Standing Mid Cable Flys Both Arms 3 12 Chest
Smith Machine Bench Press 2 20 Chest


SHOULDERS



Day 1
Exercise Sets Reps Muscle Group
Seated On Bench Dumbbell Military Press Both Arms 4 15 Shoulders
Standing Dumbbell Front Raise Both Arms 4 15 Shoulders
Standing Dumbbell Side Raise Both Arms 4 15 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 4 15 Shoulders
Standing Dumbbell Side Raise Both Arms 3 20 Shoulders
Standing Barbell Shrugs 4 10 Shoulders
Standing Dumbbell Shrugs 4 15 Shoulders


Exercise Sets Reps Muscle Group
Seated On Ball Dumbbell Military Press Both Arms 4 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Side Raise With Band Alternating Arms 4 12 Shoulders
Barrel Throws with Band 4 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Front Raise Both Arms 4 10 Shoulders
Standing Cable Upright Row Both Arms 4 12 Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms 4 6 Shoulders
Machine Military Press Alternating Arms 3 10


Day 1
Exercise Sets Reps Muscle Group
Standing Barbell Military Press 3 8 Shoulders
Standing Dumbbell Shoulder Press Both Arms 3 8 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Leaning Dumbbell Lateral Raise 2 10 Shoulders
Standing Cable Upright Row Both Arms 3 15 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 15 Shoulders


Day 1
Exercise Sets Reps Muscle Group
Standing Barbell Military Press 3 5 Shoulders
Seated On Bench Barbell Military Press 3 6 Shoulders
Standing Barbell Upright Row 3 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Standing Cable Rear Delt Raise One Arm 3 12 Shoulders


BACK

Exercise Sets Reps Muscle Group
Pull-Up/ Chin 3 10 Back
Seated Cable Row 4 10 Back
Seated On Bench Bar Lat Pulldowns 4 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 15 Back


Day 1
Exercise Sets Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 10 Back
SUPER-SET 0 0 TIPS
Laying On Ground Dumbbell Prone Cobras 4 10 Back
Jump Rope 1 30 Cardio
Seated On Bench Bar Lat Pulldowns 4 12 Back
SUPER-SET 0 0 TIPS
Dumbbell Power Row 4 10 Back
Jump Rope 1 30 Cardio
Good Mornings 4 6 Back
SUPER-SET 0 0 TIPS
Seated Cable Row 4 15 Back
Pull-Up/ Chin 1 10 Back
REST 1 60 TIPS
Pull-Up/ Chin 1 8 Back
REST 1 30 TIPS
Pull-Up/ Chin 1 6 Back


ARMS



Day 1
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell With Band Both Arms 2 15 Arms
SUPER-SET 0 0 TIPS
Standing Cable Triceps Extension Both Arms 2 15 Arms
END 0 0 TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 8 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 20 Arms
END 0 0 TIPS
DB Cross Body Hammer Curls 4 10 Arms
SUPER-SET 0 0 TIPS
Dips 4 15 Chest
END 0 0 TIPS
Standing High Bicep Curls One Arm 1 40 Arms
SUPER-SET 0 0 TIPS
Close Grip Push Ups 1 50 Chest


Day 1
Exercise Sets Reps Muscle Group
Standing High Bicep Curls One Arm 5 10 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 5 20 Arms
Rest- 30-45 seconds 0 0 TIPS
END 0 0 TIPS
Standing Bicep Curl Barbell Both Arms 5 12 Arms
SUPER-SET 0 0 TIPS
Reverse Triceps Extension/ Reverse Skullcrusher 5 10 Arms
Rest- 30-45 seconds 0 0 TIPS
END 0 0 TIPS


ABS



Day 1
Exercise Sets Reps Muscle Group
Plank 3 30 Abs
Side Plank 3 30 Abs
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Cable 3 25 Abs
V-Ups With No Equipment 3 15 Abs
Laying On Ball Abdominal Crunch With Cable 3 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Bent Over Cable Crunch 3 20 Abs
Plank 3 30 Abs
Russian Twists 3 15 Abs
Day 4
Exercise Sets Reps Muscle Group
V-Ups With No Equipment 3 20 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 20 Abs
Laying On Ball Abdominal Crunch With Dumbbell 3 15 Abs
Day 5
Exercise Sets Reps Muscle Group
Hanging Leg Raise 3 10 Abs
Plank 3 30 Abs
V-Ups With No Equipment 3 15 Abs

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