Weight Training Workouts
LEG DAY
Compound Movements: Squats - Deadlifts - Leg Press
Muscles Targeted: Quadriceps, Hamstrings, Gluteus Maximus
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Muscles Targeted: Quadriceps, Hamstrings, Gluteus Maximus
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Leg Extensions
Muscles Targeted: Quadriceps
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Muscles Targeted: Quadriceps
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Leg Curls
Muscles Targeted: Hamstrings
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Muscles Targeted: Hamstrings
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Calf Raises
Muscles Targeted: Gastrocnemius, Soleus
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Muscles Targeted: Gastrocnemius, Soleus
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Chest Day
Flat Bench Press
Muscles Targeted: Middle Pectoralis Major
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Muscles Targeted: Middle Pectoralis Major
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Incline Press / 30° Incline Recommended
Muscles Targeted: Upper Pectoralis Major
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Muscles Targeted: Upper Pectoralis Major
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Decline Bench Press
Muscles Targeted: Lower Pectoralis Major
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Muscles Targeted: Lower Pectoralis Major
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Cable/Dumbell Flies - Middle
Muscles Targeted: Middle Pectoralis Major
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Muscles Targeted: Middle Pectoralis Major
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Cable/Dumbell Flies - Upper
Muscles Targeted: Upper Pectoralis Major
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Cable/Dumbell Flies - Decline
Muscles Targeted: Lower Pectoral Major
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Back Day
Shoulder Shrugs
Muscles Targeted: Trapezius
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Muscles Targeted: Trapezius
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Lat Pull Downs
Muscles Targeted: Latissimus Dorsi
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Muscles Targeted: Latissimus Dorsi
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Dumbell Rows
Muscles Targeted: Latissimus Dorsi
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Muscles Targeted: Latissimus Dorsi
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Lower Back Extensions
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Advanced Back Bodyweight Exercises
Pull-Ups
Muscles Targeted: Latissimus Dorsi/core muscles (abdominals)
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Muscles Targeted: Latissimus Dorsi/core muscles (abdominals)
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Arm Day
Deltoids
Shoulder Press
Muscles Targeted: Posterior/Middle/Anterior Deltoid
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Shoulder Press
Muscles Targeted: Posterior/Middle/Anterior Deltoid
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Dumbbell/Cable Flies
Muscles Targeted: Deltoids/Mid
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Muscles Targeted: Deltoids/Mid
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Dumbell/Cable Anterior Shoulder Extensions
Muscles Targeted: Anterior Deltoid
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Muscles Targeted: Anterior Deltoid
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Dumbbell/Cable Reverse Dumbbell Flies
Muscles Targeted: Posterior Deltoids
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Muscles Targeted: Posterior Deltoids
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Triceps
Tricep Cable Extensions
Muscles Targeted: Triceps
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Muscles Targeted: Triceps
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Skull Crushers
Muscles Targeted: Triceps
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Muscles Targeted: Triceps
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Biceps
Bicep Curls
Muscles Targeted: Biceps
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Muscles Targeted: Biceps
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