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    TommyLeePlan

    Uploaded by

    negganeggga4

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    TommyLeePlan

    Uploaded by

    negganeggga4
    5 views2 pages

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    5 views2 pages

    TommyLeePlan

    Uploaded by

    negganeggga4

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    Workout Plan

    Monday - Push Day #1 Friday - Push Day #2


    Muscle Exercise Sets Reps Rest Muscle Exercise Sets Reps
    Chest Flat BB Bench Press 4 12 2 min Chest Incline BB Bench Press 5 5
    Chest Incline DB Bench Press 4 12 2 min Chest Flat DB Bench Press 3 12
    Chest Cable Fly 3 12 90 sec Shoulders Seated DB Arnold Press 3 12
    Chest Cable Fly Low to High 3 12 90 sec Shoulders Seated DB Lateral Raise 3 15
    Shoulders Seated DB Shoulder Press 4 12 90 sec Triceps Cable Straight Bar Pushdowns 3 12
    Shoulders Standing DB Lat Raise 4 15 90 sec
    Triceps Rope Pushdowns 3 12 60 sec Saturday - Pull Day #2
    Triceps Skull Crushers 3 12 60 sec Muscle Exercise Sets Reps
    Back Reverse Grip Lat Pull-Downs 4 12
    Tuesday - Pull Day #1 Back Machine Row (Close Grip) 4 12
    Muscle Exercise Sets Reps Rest Back Pull Up Machine 4 12
    Back Lat Pull Downs 4 12 90 sec Back Machine Row (Wide Grip) 4 12
    Back Machine Row (Close Grip) 4 12 90 sec Back Reverse Rear Delt Flies 4 15
    Back Chin Up Machine 4 12 90 sec Biceps DB Hammer Curl 4 12
    Back Machine Row (Wide Grip) 4 12 90 sec
    Back Reverse Rear Delt Fly 4 15 60 sec
    Biceps Ez Bar Bicep Curl 4 12 60 sec Notes:
    Biceps Hammer Curls 4 10 90 sec For warm up, 10 minutes on the elliptical and some light DB
    weight or empty bar sets (depending on wether it’s push or pull
    Wednesday - Leg Day #1 day) is great before your workouts.
    Muscle Exercise Sets Reps Rest
    Legs BB Back Squats 4 12 90 sec DB = Dumbell
    BB = Barbell
    Legs Leg Extensions 4 12-15 60 sec
    Legs Leg Curls 4 12-15 60 sec
    Legs Elevated Goblet Squats 3 12 90 sec
    Legs Inner/Outer Thigh 3 12 90 sec
    Legs Romanian Deadlift 3 12 90 sec
    Calves Standing Calf Raises 4 15 60 sec
    Rest
    2-3 min
    90 sec
    90 sec
    90 sec
    60 sec

    Rest
    90 sec
    90 sec
    90 sec
    90 sec
    60 sec
    60 sec

    some light DB
    r it’s push or pull

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