SXM Workout
User Workout Submitted by
Sam Fatoorehchi
Workout I made up while I was going to school in St. Maarten.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench | 5 | 5 | Chest |
| Barbell Incline Bench Press On Bench | 5 | 5 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 5 | 5 | Chest |
| Pec Deck | 7 | 10 | Chest |
| Standing Cable Tricep Extension Both Arms One Leg | 10 | 10 | Arms |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 20 | Shoulders |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Deadlift | 5 | 5 | Olympic Lifts |
| Barbell Bent Over Wide Grip Rows Both Arms | 5 | 5 | Back |
| Pull-Up | 5 | 5 | Back |
| Dumbbell Row (Mary Lado's Back Routine) | 5 | 5 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 5 | 5 | Back |
| Seated On Bench Bar Lat Pulldowns | 7 | 10 | Back |
| Standing Bicep Curl Dumbbell Both Arms | 10 | 10 | Arms |
| Standing Barbell Shrugs | 6 | 8 | Shoulders |
| Standing Dumbbell Shrugs | 6 | 10 | Shoulders |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 5 | 5 | Legs |
| Barbell Front Squat | 5 | 5 | Legs |
| Dumbbell One Legged Squat Foot On Bench | 5 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 7 | 10 | Legs |
| Seated Machine Leg Extension Both Legs | 7 | 10 | Legs |
| ROMANIAN DEADLIFT | 5 | 8 | Legs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Bench Barbell Military Press With Band | 5 | 5 | Shoulders |
| Seated On Bench Dumbbell Military Press Both Arms | 5 | 5 | Shoulders |
| Standing Dumbbell Upright Row Both Arms With Band | 5 | 5 | Shoulders |
| Standing Bent Over Rear Delt Raise With Band Both Arms | 5 | 5 | Shoulders |
| Seated On Bench Dumbbell Side Raise Both Arms | 7 | 10 | Shoulders |
| Dumbbell Bench Press On Bench Both Arms | 10 | 10 | Chest |
| Standing Both Legs Over Head Tricep Extension Both Arms | 3 | Arms |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Curl Barbell Both Arms | 5 | 8 | Arms |
| Standing Bicep Curl Dumbbell Both Arms | 5 | 8 | Arms |
| Incline Dumbbell Curl | 5 | 8 | Arms |
| One Arm Dumbbell Preacher Curl | 7 | 10 | Arms |
| Seated Cable Row | 10 | 10 | Back |
| Standing Barbell Shrugs | 6 | 8 | Shoulders |
| Standing Dumbbell Shrugs | 6 | 8 | Shoulders |
Day 6
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Close Grip Bench Press with bands | 5 | 5 | Chest |
| Dips | 5 | 5 | Chest |
| Reverse Triceps Extension/ Reverse Skullcrusher | 5 | 5 | Arms |
| Standing Cable Tricep Extension One Arm | 7 | 10 | Arms |
| Seated On Bench Dumbbell Military Press Both Arms With Band | 10 | 10 | Shoulders |
| Standing Chest Fly With Band Both Arms | 3 | Chest |
