Weight Lifting Template by Goals

Workout #1: Shoulders & Chest

• 1 Chest Press-  dumbbell, barbell, machine
• 1 Chest Fly- cable crossovers, butterfly, dumbbell flys, push-up variation
• 1-2 Shoulder Press Exercises- military press, arnold press, dumbbell press, barbell press
• 1-2 Side Lateral Raises Variations- dumbbell, cable, machine
• 1 Front Deltoid or Trap Exercise- front db raises, cable front raises, barbell upright rows, shrugs
• Note: For chest exercises switch up bench variations of decline, incline or laying

Workout #2: Glutes and Hamstrings

• 1-2 Dead Lift Variations- barbell, romanian, sumo,  DB deadlifts, stiff leg
• 1-2 Compound Exercises- wide squats, leg press, hack squat, DB Lunges, split squats
• 1 Glute Isolation Exercise- hip thrust, reverse hyperextension, cable pull through
• 1-2 Kickback Variations- cable, glute kick back, or any kickback machine
• 1 Hip Exercise- abductor machine, adductor machine, curtsy lunge, cable hip raises, fire hydrants
• 1 Plyometric- squat jumps, skater jumps, step ups, box jumps, single leg push-off

Workout #3: Back

• 1-2 Lat Pull-down Variation- wide grip, close grip, underhand, one arm, behind the neck, v-bar
• 2 Row Variation- cable row, barbell row, two DB row, t-bar row, leverage iso row, bent one arm row
• 1 Pull-up Variation- regular, chin-up, neutral grip,wide grip, inverted row
• 1 Lower Back Exercise (good morning, hyperextension, seated extension, supermans
• 1-2 Upper Back Exercises- DB reverse flyes, cable rear delt, face pulls, reverse machine fly

Workout #4: Cardio

• 30-45 mins Long Steady State Cardio
• 3 Ab Exercises
• Stretching: Foam Rolling or Yoga

Workout #5: Overall Leg

• 1-2 Squat Variations- barbell squats,front barbell squats, pile squats
• 1-2 Compound Exercises- wide squats, leg press, hack squat, DB Lunges, split squats, DB deadlift
• Leg Extensions- seated, single leg
• Leg Curls- laying, seated, standing
• Calves Exercise- smith machine, standing raises, calf press, leg press, seated raises
• Ab Exercise- plank, ab roller, cable crunch

Workout #6: Arms

• 1 Cable Bicep Curl- standing bicep curl, one arm, overhead, reverse, lying close grip
• 1-2 Other Bicep Curl- barbell curl, DB curl, alternate DB, preacher curl, concentrated
• 1 Hammer Bicep Curl- regular, alternate, cross body, preacher, cable
• 1 Cable Triceps Push-downs- push-down exercise switch up the bars: V bar, straight bars
• 1 Triceps Overhead or Extension- skull crushers, one arm, DB overhead ext, Rope overhead ext
• 1-2 Triceps Exercises- kickbacks, bench dips, body-up, close DB press, close grip bench press, dips