Individual Muscle Group Workouts

Oct 18, 2011
Individual Muscle Group Workouts

Get a plan that you can take with you anytime for any muscle group you are working for the day or week

If you get stuck in a run and don't know what to do then I have your back.

Every now and then maybe we are off to the gym with the intent on working one muscle group or combination of muscle groups but don't have a plan in mind. Below is a program that offers a few solution to give you some structure if you currently do not have much.

These are called solo workouts or Individual Muscle Group Workouts. Feel free to do them in their entirety or incorporate into your already existing plan.

Either way make sure to sign up for a FREE account on the Trainer and get your own plan. The most important part of training is to stay consistent and the one way to do that is having a structure in place. That is exactly what the Trainer offers and what I make available to you each and every day.

Take care and let me know how these workouts go for you. Feedback is everything so leave some in the comments bar at the bottom.

- Mike McErlane

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
Day 2
Exercise Sets Reps Muscle Group
Smith Machine Bench Press 3 10 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 8 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 3 10 Chest
Standing Mid Cable Flys Both Arms 3 12 Chest
Day 3
Exercise Sets Reps Muscle Group
Standing Bicep Curl Barbell Both Arms 4 10 Arms
One Arm Dumbbell Preacher Curl 3 10 Arms
Cable Concentration Bicep Curl 3 12 Arms
Dumbbell Overhead Triceps Extension Both Arms 4 10 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 12 Arms
Day 4
Exercise Sets Reps Muscle Group
Barbell Squat 4 10 Legs
Barbell Front Lunge 4 8 Legs
Step Ups Alternating Legs 3 10 Legs
Dumbbell Straight Legged Deadlift 3 12 Legs
Machine Leg Press Both Legs 3 15 Legs
Seated Machine Leg Extension Alternating Legs 2 10 Legs
Prone Machine Leg Curl Alternating Legs 2 15 Legs
Day 5
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

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