Monthly Workout Schedule

Monthly Workout Schedule

Sunday	Monday	Tuesday	Wed.	Thursday	Friday	Saturday
At East End - Core	At East End - Back & Biceps	At YMCA - Chest & Triceps At East End - Core	At YMCA - Core At East End - Shoulders & Legs	At East End - Back & Biceps	At YMCA - Chest and Triceps At East End - Core	At East End - Shoulders & Legs
At East End - Core	At East End - Back & Biceps	At YMCA - Chest & Triceps At East End - Core	At YMCA - Core At East End - Shoulders & Legs	At East End - Back & Biceps	At YMCA - Chest and Triceps At East End - Core	At East End - Shoulders & Legs
At East End - Core	At East End - Back & Biceps	At YMCA - Chest & Triceps At East End - Core	At YMCA - Core At East End - Shoulders & Legs	At East End - Back & Biceps	At YMCA - Chest and Triceps At East End - Core	At East End - Shoulders & Legs
At East End - Core	At East End - Back & Biceps	At YMCA - Chest & Triceps At East End - Core	At YMCA - Core At East End - Shoulders & Legs	At East End - Back & Biceps	At YMCA - Chest and Triceps At East End - Core	At East End - Shoulders & Legs

All workouts are meant for increasing muscular strength. Every workout is high intensity.

Daily Warm-Up
Ride stationary bike for 15 minutes on difficulty 6 out of 10.
Do 4 sets of 25 pushups.

Core

Crunches
Weight: No weight required.
Reps: 25
Sets: 5
Muscles Worked: Middle Abdominals

Leg Raises
Weight: 10 lb strap-on leg weights.
Reps: 15
Sets: 5
Muscles Worked: Lower Abdominals

Leg Extensions
Weight: No weight required.
Reps: 15
Sets: 5
Muscles Worked: Abdominals

Decline Bench Sit-Ups
Weight: 35 lb plate.
Reps: 25
Sets: 3
Muscles Worked: Lower Abdominals, Lower Back
Equipment Required: Decline Bench

Cable Machine Hack Chops
Weight: 1st Set - 100 lbs
2nd Set - 110 lbs
3rd Set - 120 lbs
Reps: 12 each side.
Sets: 3
Muscles Worked: Abdominals, Obliques, Lower Back
Equipment Required: Cable Machine

Oblique Crunches
Weight: No weight required.
Reps: 25 each side.
Sets: 3
Muscles Worked: Obliques

Back & Biceps

Barbell Bent-Over Row
Weight: 1st Set - 120 lbs
2nd Set - 140 lbs
3rd Set - 160 lbs
Reps: 10
Sets: 3
Muscles Worked: Latissimus Dorsi, Upper Back, Trapezius, Biceps
Equipment Required: Barbell

Cable Machine Seated Row
Weight: 1st Set - 120 lbs
2nd Set - 140 lbs
3rd Set - 160 lbs
Reps: 10
Sets: 3
Muscles Worked: Latissimus Dorsi, Trapezius, Biceps
Equipment Required: Cable Machine

Cable Machine Lat Pull-Downs
Weight: 1st Set - 120 lbs
2nd Set - 140 lbs
3rd Set - 160 lbs
Reps: 10
Sets: 3
Muscles Worked: Latissimus Dorsi, Upper Back
Equipment Required: Cable Machine

Cable Machine Straight-Arm Push-Down
Weight: 1st Set - 75 lbs
2nd Set - 100 lbs
3rd Set - 125 lbs
Reps: 10
Sets: 3
Muscles Worked: Rhomboidus, Teres Major, Latissimus Dorsi
Equipment Required: Cable Machine

Dumbbell Bicep Curls
Weight: 1st Set - 30 lbs
2nd Set - 35 lbs
3rd Set - 40 lbs
Reps: 10 reps each arm.
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Dumbbells

Barbell Bicep Curls
Weight: 1st Set - 70 lbs
2nd Set - 80 lbs
3rd Set - 90 lbs
Reps: 10
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Barbell

Cable Machine Bicep Curls
Weight: 1st Set - 80 lbs
2nd Set - 90 lbs
3rd Set - 100 lbs
Reps: 10
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Cable Machine

Dumbbell Concentration Curls
Weight: 1st Set - 20 lbs
2nd Set - 25 lbs
3rd Set - 30 lbs
Reps: 10 reps each arm.
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Dumbbells

Chest & Triceps

Flat Dumbbell Press
Weight: 1st Set - 60 lbs
2nd Set - 70 lbs
3rd Set - 80 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals, Triceps
Equipment Required: Dumbbells

Incline Dumbbell Press
Weight: 1st Set - 50 lbs
2nd Set - 60 lbs
3rd Set - 70 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals, Triceps
Equipment Required: Dumbbells

Cable Machine Flyes
Weight: 1st Set - 40 lbs
2nd Set - 50 lbs
3rd Set - 60 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals
Equipment Required: Cable Machine

Incline Dumbbell Flyes
Weight: 1st Set - 30 lbs
2nd Set - 40 lbs
3rd Set - 50 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals
Equipment Required: Cable Machine
Cable Machine Tricep Pulldowns
Weight: 1st Set - 70 lbs
2nd Set - 80 lbs
3rd Set - 90 lbs
Reps: 10
Sets: 3
Muscles Worked: Triceps
Equipment Required: Cable Machine

Dumbbell Skull-Crushers
Weight: 1st Set - 50 lbs
2nd Set - 60 lbs
3rd Set - 70 lbs
Reps: 10
Sets: 3
Muscles Worked: Triceps
Equipment Required: Dumbbells

Dumbbell Pull-Backs
Weight: 1st Set - 20 lbs
2nd Set - 20 lbs
3rd Set - 25 lbs
Reps: 10 reps each arm.
Sets: 3
Muscles Worked: Triceps
Equipment Required: Dumbbells

Tricep Dips
Weight: 1st Set - Body Weight
2nd Set - Body Weight + 10 lbs
3rd Set - Body Weight + 20 lbs
Reps: 10
Sets: 3
Muscles Worked: Triceps, Pectorals
Equipment Required: Parallel Bars

Shoulders & Legs

Dumbbell Shoulder Press
Weight: 1st Set - 50 lbs
2nd Set - 55 lbs
3rd Set - 60 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Triceps
Equipment Required: Dumbbells

Smith Machine Front Raise
Weight: 1st Set - 70 lbs
2nd Set - 90 lbs
3rd Set - 110 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Forearms
Equipment Required: Smith Machine

Cable Machine Bent-Over Reverse Flyes
Weight: 1st Set - 20 lbs
2nd Set - 20 lbs
3rd Set - 30 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Forearms
Equipment Required: Cable Machine

Barbell Snatch
Weight: 1st Set - 90 lbs
2nd Set - 110 lbs
3rd Set - 120 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Forearms, Biceps
Equipment Required: Barbell

Barbell Squat
Weight: 1st Set - 170 lbs
2nd Set - 190 lbs
3rd Set - 210 lbs
Reps: 10
Sets: 3
Muscles Worked: Hamstrings, Quadriceps, Calves
Equipment Required: Barbell

Quad Extension Machine
Weight: 1st Set - 110 lbs
2nd Set - 130 lbs
3rd Set - 150 lbs
Reps: 10
Sets: 3
Muscles Worked: Quadriceps, Calves
Equipment Required: Quad Extension Machine

Hamstring Contraction Machine
Weight: 1st Set - 70 lbs
2nd Set - 80 lbs
3rd Set - 90 lbs
Reps: 10
Sets: 3
Muscles Worked: Hamstrings, Calves
Equipment Required:

Calve Extension Machine
Weight: 1st Set - 275 lbs
2nd Set - 300 lbs
3rd Set - 325 lbs
Reps: 10
Sets: 3
Muscles Worked: Calves
Equipment Required: Calve Extension Machine