workout
plan
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Days
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Reset Week
Cardio
0/1
Basketball
Monday
Reset Week
Cardio
0/1
Jogging - moderate intensity
Duration: 30 minutes
Tuesday
Reset Week
Biceps
0/6
Zottman Curls
Sets: 4
Reps: 8
Rest: 60
×
Zottman Curls
Drag Curl
Sets: 4
Reps: 8
Rest: 60
×
Drag Curl
Hammer Curl
Sets: 4
Reps: 10
Rest: 60
×
Hammer Curl
Cheat Curl
Sets: 4
Reps: 5
Rest: 120
×
Cheat Curl
Cable Bicep Curl
Sets: 4
Reps: 10
Rest: 60
×
Cable Bicep Curl
Preacher Curl
Sets: 4
Reps: 8
Rest: 60
×
Preacher Curl
Triceps
0/6
Neutral Grip Press
Sets: 4
Reps: 10
Rest: 60
×
Neutral Grip Press
Lying Triceps Extension
Sets: 4
Reps: 8
Rest: 120
×
Lying Triceps Extension
Tate Press
Sets: 4
Reps: 10
Rest: 60
×
Tate Press
Underhand Kickback
Sets: 4
Reps: 8
Rest: 120
×
Underhand Kickback
One Arm Overhead Extension
Sets: 4
Reps: 10
Rest: 120
×
One Arm Overhead Extension
Triceps Cable Push-down
Sets: 4
Reps: 10
Rest: 60
×
Triceps Cable Push-down
Core
0/2
Bench Decline Sit-ups
Sets: 4
Reps: 10
Rest: 60
×
Bench Decline Sit-ups
Reverse Woodchoppers
Sets: 4
Reps: 8
Rest: 60
×
Reverse Woodchoppers
Wednesday
Reset Week
Shoulders
0/4
Arnold Press
Sets: 4
Reps: 8
Rest: 60
×
Arnold Press
Neutral Grip Overhead Press
Sets: 4
Reps: 8
Rest: 60
×
Neutral Grip Overhead Press
Lateral Raises
Sets: 4
Reps: 8
Rest: 60
×
Lateral Raises
Front Delt Raises
Sets: 4
Reps: 10
Rest: 60
×
Front Delt Raises
Back
0/4
Face Pulls
Sets: 4
Reps: 10
Rest: 60
×
Face Pulls
Single Arm Row
Sets: 4
Reps: 8
Rest: 60
×
Single Arm Row
Straight Arm Pull-down
Sets: 4
Reps: 10
Rest: 60
×
Straight Arm Pull-down
Back fly
Sets: 4
Reps: 10
Rest: 60
×
Back fly
Core
0/2
Bench Decline Sit-ups
Sets: 4
Reps: 10
Rest: 60
×
Bench Decline Sit-ups
Cable Twist
Sets: 4
Reps: 8
Rest: 60
×
Cable Twist
Thursday
Reset Week
Recovery
0/1
Rest Day
Friday
Reset Week
Chest
0/5
Piston Press
Sets: 4
Reps: 10
Rest: 60 seconds
×
Piston Press
Incline Fly
Sets: 4
Reps: 10
Rest: 60 seconds
×
Incline Fly
Decline Bench Press
Sets: 4
Reps: 10
Rest: 60 seconds
×
Decline Bench Press
Incline Bench Press
Sets: 4
Reps: 10
Rest: 60 seconds
×
Incline Bench Press
Hammer Press
Sets: 4
Reps: 10
Rest: 60 seconds
×
Hammer Press
Legs
0/3
Weighted Lunges
Sets: 4
Reps: 10
Rest: 120 seconds
×
Weighted Lunges
Leg Press
Sets: 4
Reps: 10
Rest: 60 seconds
×
Leg Press
Weighted Calf Raises
Sets: 4
Reps: 10
Rest: 60 seconds
×
Weighted Calf Raises
Core
0/2
Bench Decline Sit-ups
Sets: 4
Reps: 10
Rest: 60 seconds
×
Bench Decline Sit-ups
Woodchoppers
Sets: 4
Reps: 8
Rest: 60 seconds
×
Woodchoppers
Saturday
Reset Week
Recovery
0/1
Rest day!
