Facebook Requests- Weekend Workouts
Nov 04, 2011
A variety of Workouts just WAITING for you for all muscle groups.
Well, I certainly asked for it! Every now and then I try to accommodate the fans and sometimes I get overwhelmed. Well, most of the time really, but who cares right? You guys need something and it's my job to deliver. Still I do encourage all of you to Create Your Plan by clicking HERE! It might make things easier for you to stay updated. The actual member area of the site is where I am always updating and writing more programs. So without further hesitation the below programs I whipped up and giving various options of all different types of plans for every muscle group imaginable.
Hopefully you all can use these plans this weekend when you hit the gym or the next time you need a one muscle group wonder. Trust me, everything I write has a comprehensive approach to how the program flow and overall outline is structured. Give me feedback, Share the Trainer with your friends, and spread the word guys. As always, thanks again for allowing me the opportunity to be a resource for you all.
Hopefully you all can use these plans this weekend when you hit the gym or the next time you need a one muscle group wonder. Trust me, everything I write has a comprehensive approach to how the program flow and overall outline is structured. Give me feedback, Share the Trainer with your friends, and spread the word guys. As always, thanks again for allowing me the opportunity to be a resource for you all.
The Workouts
LEGS
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Half Squat | 3 | 8 | Legs |
| Barbell Squat | 3 | 12 | Legs |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 15 | Legs |
| Barbell Straight Legged Deadlift | 3 | 12 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Diminishing Set Exercise Below | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 1 | 70 | Legs |
| REST | 1 | 120 | TIPS |
| Barbell Squat | 4 | 12 | Legs |
| REST | 1 | 120 | TIPS |
| Step Ups Alternating Legs | 4 | 20 | Legs |
| REST | 1 | 90 | TIPS |
| Seated Machine Leg Extension Both Legs | 4 | 20 | Legs |
| REST | 1 | 90 | TIPS |
| Dumbbell Straight Legged Deadlift | 4 | 15 | Legs |
| REST | 1 | 120 | TIPS |
| Prone Machine Leg Curl Both Legs | 4 | 20 | Legs |
| REST | 1 | 90 | TIPS |
| Diminishing Set Exercise Below | 0 | 0 | TIPS |
| Standing Calf Raise | 1 | 70 | Legs |
| REST | 1 | 120 | TIPS |
| Seated Calf Raise | 4 | 20 | Legs |
| REST | 1 | ||
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Squat | 3 | 6 | Legs |
| REST | 1 | 90 | TIPS |
| Barbell Front Squat | 3 | 6 | Legs |
| REST | 1 | 90 | TIPS |
| Machine Leg Press Both Legs | 3 | 8 | Legs |
| REST | 1 | 90 | TIPS |
| Seated Machine Leg Extension Both Legs | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Seated Machine Leg Extension Both Legs | 2 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 2 | 15 | Legs |
| END | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 5 | 10 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 6 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 6 | Legs |
| Barbell Straight Legged Deadlift | 3 | 12 | Legs |
| Standing Cable Leg Curl One leg | 3 | 15 | Legs |
| Barbell Walking Lunge | 3 | 25 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Squat | 3 | 25 | Legs |
CHEST
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Incline Bench Press On Bench Both Arms | 4 | 12 | Chest |
| Dumbbell Incline Bench Press On Bench Alternating Arms | 4 | 12 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 4 | 15 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 4 | 12 | Chest |
| Dumbbell Bench Press On Bench Alternating Arms | 4 | 12 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 25 | Chest |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Reverse-Grip Bench Press | 3 | 6 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 12 | Chest |
| Laying On Decline Bench Dumbbell Flys Both Arms | 3 | 20 | Chest |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Reverse Grip Barbell Bench Press | 3 | 6 | Chest |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Laying On Incline Bench Dumbbell Flys Alternating Arms | 3 | 10 | Chest |
| Leaning One Arm Dumbbell Fly | 3 | 15 | |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing High Cable Flys Both Arms | 3 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Chest Press Both Arms | 3 | 15 | Chest |
| Close Grip Push Ups | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Wide Grip Push Up | 3 | 10 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 1 | 30 | Chest |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Bench Press On Bench | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Alternating Arms | 3 | 12 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Ball Push Ups Ball On Ground | 3 | 10 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 12 | Chest |
| Smith Machine Bench Press | 2 | 20 | Chest |
SHOULDERS
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Seated On Bench Dumbbell Military Press Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 3 | 20 | Shoulders |
| Standing Barbell Shrugs | 4 | 10 | Shoulders |
| Standing Dumbbell Shrugs | 4 | 15 | Shoulders |
| Exercise | Sets | Reps | Muscle Group |
| Seated On Ball Dumbbell Military Press Both Arms | 4 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Side Raise With Band Alternating Arms | 4 | 12 | Shoulders |
| Barrel Throws with Band | 4 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Front Raise Both Arms | 4 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 4 | 12 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 4 | 6 | Shoulders |
| Machine Military Press Alternating Arms | 3 | 10 | |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Barbell Military Press | 3 | 8 | Shoulders |
| Standing Dumbbell Shoulder Press Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 3 | 10 | Shoulders |
| Leaning Dumbbell Lateral Raise | 2 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 15 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 15 | Shoulders |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Barbell Military Press | 3 | 5 | Shoulders |
| Seated On Bench Barbell Military Press | 3 | 6 | Shoulders |
| Standing Barbell Upright Row | 3 | 10 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 3 | 10 | Shoulders |
| Standing Cable Rear Delt Raise One Arm | 3 | 12 | Shoulders |
BACK
| Exercise | Sets | Reps | Muscle Group |
| Pull-Up/ Chin | 3 | 10 | Back |
| Seated Cable Row | 4 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns | 4 | 10 | Back |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 15 | Back |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Bent Over Wide Grip Rows Both Arms | 4 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 4 | 10 | Back |
| Jump Rope | 1 | 30 | Cardio |
| Seated On Bench Bar Lat Pulldowns | 4 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Power Row | 4 | 10 | Back |
| Jump Rope | 1 | 30 | Cardio |
| Good Mornings | 4 | 6 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Cable Row | 4 | 15 | Back |
| Pull-Up/ Chin | 1 | 10 | Back |
| REST | 1 | 60 | TIPS |
| Pull-Up/ Chin | 1 | 8 | Back |
| REST | 1 | 30 | TIPS |
| Pull-Up/ Chin | 1 | 6 | Back |
ARMS
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Bicep Curl Barbell With Band Both Arms | 2 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 2 | 15 | Arms |
| END | 0 | 0 | TIPS |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 20 | Arms |
| END | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 4 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dips | 4 | 15 | Chest |
| END | 0 | 0 | TIPS |
| Standing High Bicep Curls One Arm | 1 | 40 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Close Grip Push Ups | 1 | 50 | Chest |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing High Bicep Curls One Arm | 5 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 5 | 20 | Arms |
| Rest- 30-45 seconds | 0 | 0 | TIPS |
| END | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell Both Arms | 5 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Triceps Extension/ Reverse Skullcrusher | 5 | 10 | Arms |
| Rest- 30-45 seconds | 0 | 0 | TIPS |
| END | 0 | 0 | TIPS |
ABS
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Plank | 3 | 30 | Abs |
| Side Plank | 3 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Laying On Ball Abdominal Crunch With Cable | 3 | 25 | Abs |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Day 3 | |||
| Exercise | Sets | Reps | Muscle Group |
| Bent Over Cable Crunch | 3 | 20 | Abs |
| Plank | 3 | 30 | Abs |
| Russian Twists | 3 | 15 | Abs |
| Day 4 | |||
| Exercise | Sets | Reps | Muscle Group |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 20 | Abs |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 15 | Abs |
| Day 5 | |||
| Exercise | Sets | Reps | Muscle Group |
| Hanging Leg Raise | 3 | 10 | Abs |
| Plank | 3 | 30 | Abs |
| V-Ups With No Equipment | 3 | 15 | Abs |
