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Rocky

The document outlines a 5-day workout program that focuses on different muscle groups each day. Day 1 works chest and shoulders in the morning and arms and abs in the afternoon. Day 2 targets the back in the morning and legs in the afternoon. Day 3 repeats the chest and shoulder workout from Day 1. Day 4 works arms in the morning and abs in the afternoon. The final day, Day 5, focuses on legs in the morning. Each workout lists the exercises, sets, reps, and other details. The routines are designed to progressively work each muscle group over the course of the week.

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stefan.friebe83
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241 views19 pages

Rocky

The document outlines a 5-day workout program that focuses on different muscle groups each day. Day 1 works chest and shoulders in the morning and arms and abs in the afternoon. Day 2 targets the back in the morning and legs in the afternoon. Day 3 repeats the chest and shoulder workout from Day 1. Day 4 works arms in the morning and abs in the afternoon. The final day, Day 5, focuses on legs in the morning. Each workout lists the exercises, sets, reps, and other details. The routines are designed to progressively work each muscle group over the course of the week.

Uploaded by

stefan.friebe83
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1 AM

Chest & Shoulders

Exercise Sets Reps Weight Note


DB Bench Press 1 15 Superset #1
2 10
3 4
Cable Crossover 1 20 Superset #1
2 20
3 20
Flat Bench DB Flys 1 20 Superset #2
2 15
3 6
Cable Crossover 1 20 Superset #2
2 20
3 20
BB Incline Press 1 15 Superset #3
2 15
3 15
BB Pullover 1 15 Superset #3
2 15
3 15
Dips 1 F Superset #3, AMRAP
2 F
3 F
Cable Crossover 1 25 Superset #3
2 25
3 25

Exercise Sets Reps Weight Note


Arnold Press 1 10
2 10
3 10
4 10
Standing Lateral Raise 1 10
2 10
3 10
4 10
Bent Over Lateral Raise 1 10
2 10
3 10
4 10
5 10
6 10
Military Press 1 10
2 10
3 10
4 10
Alternating DB Front 1 8
Raise 2 8
3 8
Cable Lateral Raise 1 10 Alternatively behind the Back
2 10
3 10
Day 1 PM
Arms & Abdominals

Exercise Sets Reps Weight Note


Sitting Overhead 3 10
Triceps Extension 3 10
3 10
Biceps Curl 3 10
3 10
3 10
Lying Triceps Extension 3 10
3 10
3 10
Sitting Biceps Curls 3 10
3 10
3 10
Standing Triceps 3 10
Extension 3 10
3 10
Standing Biceps Curls 3 10
3 10
3 10
Forearm Curls 3 10
3 10
3 10

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 2 AM
Back

Exercise Sets Reps Weight Note


Wide Grip Lateral 1 10 -15
Pull-Down 2 10 -15
3 10 -15
4 10 -15
5 10 -15
6 10 -15
T-Bar Rows 1 10
2 10
3 10
4 10
Seated Cable Rows 1 10
2 10
3 10
4 10
One-Arm DB Row 1 10 Superset
2 10
3 10
Hammer-Grip 1 10 Superset
Pull-Down 2 10
3 10

Day 2 PM
Legs

Exercise Sets Reps Weight Note


Back Squat 1 20
2 15
3 10
4 8
5 6
6 4
7 2
Front Squat 1 50
2 25
3 15
4 8
Leg Extension 1 20
2 20
3 20
4 20
5 20
6 20
7 20 optional

To choose from

BB Lunges 1 12 - 15
2 12 - 15
3 12 - 15
Romanian Deadlift 1 5
2 5
3 5
4 3
5 1
6 1
Day 3 AM
Chest & Shoulders

Exercise Sets Reps Weight Note


DB Bench Press 1 15 Superset #1
2 10
3 4
Cable Crossover 1 20 Superset #1
2 20
3 20
Flat Bench DB Flys 1 20 Superset #2
2 15
3 6
Cable Crossover 1 20 Superset #2
2 20
3 20
BB Incline Press 1 15 Superset #3
2 15
3 15
BB Pullover 1 15 Superset #3
2 15
3 15
Dips 1 F Superset #3, AMRAP
2 F
3 F
Cable Crossover 1 25 Superset #3
2 25
3 25

Exercise Sets Reps Weight Note


Arnold Press 1 10
2 10
3 10
4 10
Standing Lateral Raise 1 10
2 10
3 10
4 10
Bent Over Lateral Raise 1 10
2 10
3 10
4 10
5 10
6 10
Military Press 1 10
2 10
3 10
4 10
Alternating DB Front 1 8
Raise 2 8
3 8
Cable Lateral Raise 1 10 Alternatively behind the Back
2 10
3 10
Day 3 PM
Abdominals

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 4 AM
Arms

Exercise Sets Reps Weight Note


Sitting Overhead 3 10
Triceps Extension 3 10
3 10
Biceps Curl 3 10
3 10
3 10
Lying Triceps Extension 3 10
3 10
3 10
Sitting Biceps Curls 3 10
3 10
3 10
Standing Triceps 3 10
Extension 3 10
3 10
Standing Biceps Curls 3 10
3 10
3 10
Forearm Curls 3 10
3 10
3 10

Day 4 PM
Abdominals

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 5 AM
Legs

Exercise Sets Reps Weight Note


Back Squat 1 20
2 15
3 10
4 8
5 6
6 4
7 2
Front Squat 1 50
2 25
3 15
4 8
Leg Extension 1 20
2 20
3 20
4 20
5 20
6 20
7 20 optional

To choose from

BB Lunges 1 12 - 15
2 12 - 15
3 12 - 15
Romanian Deadlift 1 5
2 5
3 5
4 3
5 1
6 1

Day 5 PM
Back

Exercise Sets Reps Weight Note


Wide Grip Lateral 1 10 -15
Pull-Down 2 10 -15
3 10 -15
4 10 -15
5 10 -15
6 10 -15
T-Bar Rows 1 10
2 10
3 10
4 10
Seated Cable Rows 1 10
2 10
3 10
4 10
One-Arm DB Row 1 10 Superset
2 10
3 10
Hammer-Grip 1 10 Superset
Pull-Down 2 10
3 10
Day 6 AM
Chest & Shoulders

Exercise Sets Reps Weight Note


DB Bench Press 1 15 Superset #1
2 10
3 4
Cable Crossover 1 20 Superset #1
2 20
3 20
Flat Bench DB Flys 1 20 Superset #2
2 15
3 6
Cable Crossover 1 20 Superset #2
2 20
3 20
BB Incline Press 1 15 Superset #3
2 15
3 15
BB Pullover 1 15 Superset #3
2 15
3 15
Dips 1 F Superset #3, AMRAP
2 F
3 F
Cable Crossover 1 25 Superset #3
2 25
3 25

Exercise Sets Reps Weight Note


Arnold Press 1 10
2 10
3 10
4 10
Standing Lateral Raise 1 10
2 10
3 10
4 10
Bent Over Lateral Raise 1 10
2 10
3 10
4 10
5 10
6 10
Military Press 1 10
2 10
3 10
4 10
Alternating DB Front 1 8
Raise 2 8
3 8
Cable Lateral Raise 1 10 Alternatively behind the Back
2 10
3 10
Day 6 PM
Abdominals

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 8 AM
Arms & Abdominals

Exercise Sets Reps Weight Note


Sitting Overhead 3 10
Triceps Extension 3 10
3 10
Biceps Curl 3 10
3 10
3 10
Lying Triceps Extension 3 10
3 10
3 10
Sitting Biceps Curls 3 10
3 10
3 10
Standing Triceps 3 10
Extension 3 10
3 10
Standing Biceps Curls 3 10
3 10
3 10
Forearm Curls 3 10
3 10
3 10

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 8 PM
Legs

Exercise Sets Reps Weight Note


Back Squat 1 20
2 15
3 10
4 8
5 6
6 4
7 2
Front Squat 1 50
2 25
3 15
4 8
Leg Extension 1 20
2 20
3 20
4 20
5 20
6 20
7 20 optional

To choose from

BB Lunges 1 12 - 15
2 12 - 15
3 12 - 15
Romanian Deadlift 1 5
2 5
3 5
4 3
5 1
6 1
Day 9 AM
Back

Exercise Sets Reps Weight Note


Wide Grip Lateral 1 10 -15
Pull-Down 2 10 -15
3 10 -15
4 10 -15
5 10 -15
6 10 -15
T-Bar Rows 1 10
2 10
3 10
4 10
Seated Cable Rows 1 10
2 10
3 10
4 10
One-Arm DB Row 1 10 Superset
2 10
3 10
Hammer-Grip 1 10 Superset
Pull-Down 2 10
3 10

Day 9 PM
Abdominals

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 10 AM
Chest & Shoulders

Exercise Sets Reps Weight Note


DB Bench Press 1 15 Superset #1
2 10
3 4
Cable Crossover 1 20 Superset #1
2 20
3 20
Flat Bench DB Flys 1 20 Superset #2
2 15
3 6
Cable Crossover 1 20 Superset #2
2 20
3 20
BB Incline Press 1 15 Superset #3
2 15
3 15
BB Pullover 1 15 Superset #3
2 15
3 15
Dips 1 F Superset #3, AMRAP
2 F
3 F
Cable Crossover 1 25 Superset #3
2 25
3 25

Exercise Sets Reps Weight Note


Arnold Press 1 10
2 10
3 10
4 10
Standing Lateral Raise 1 10
2 10
3 10
4 10
Bent Over Lateral Raise 1 10
2 10
3 10
4 10
5 10
6 10
Military Press 1 10
2 10
3 10
4 10
Alternating DB Front 1 8
Raise 2 8
3 8
Cable Lateral Raise 1 10 Alternatively behind the Back
2 10
3 10
Day 10 PM
Arms

Exercise Sets Reps Weight Note


Sitting Overhead 3 10
Triceps Extension 3 10
3 10
Biceps Curl 3 10
3 10
3 10
Lying Triceps Extension 3 10
3 10
3 10
Sitting Biceps Curls 3 10
3 10
3 10
Standing Triceps 3 10
Extension 3 10
3 10
Standing Biceps Curls 3 10
3 10
3 10
Forearm Curls 3 10
3 10
3 10
Day 11 AM
Back & Abdominals

Exercise Sets Reps Weight Note


Wide Grip Lateral 1 10 -15
Pull-Down 2 10 -15
3 10 -15
4 10 -15
5 10 -15
6 10 -15
T-Bar Rows 1 10
2 10
3 10
4 10
Seated Cable Rows 1 10
2 10
3 10
4 10
One-Arm DB Row 1 10 Superset
2 10
3 10
Hammer-Grip 1 10 Superset
Pull-Down 2 10
3 10

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 11 PM
Legs

Exercise Sets Reps Weight Note


Back Squat 1 20
2 15
3 10
4 8
5 6
6 4
7 2
Front Squat 1 50
2 25
3 15
4 8
Leg Extension 1 20
2 20
3 20
4 20
5 20
6 20
7 20 optional

To choose from

BB Lunges 1 12 - 15
2 12 - 15
3 12 - 15
Romanian Deadlift 1 5
2 5
3 5
4 3
5 1
6 1
Day 12 AM
Chest & Shoulders

Exercise Sets Reps Weight Note


DB Bench Press 1 15 Superset #1
2 10
3 4
Cable Crossover 1 20 Superset #1
2 20
3 20
Flat Bench DB Flys 1 20 Superset #2
2 15
3 6
Cable Crossover 1 20 Superset #2
2 20
3 20
BB Incline Press 1 15 Superset #3
2 15
3 15
BB Pullover 1 15 Superset #3
2 15
3 15
Dips 1 F Superset #3, AMRAP
2 F
3 F
Cable Crossover 1 25 Superset #3
2 25
3 25

Exercise Sets Reps Weight Note


Arnold Press 1 10
2 10
3 10
4 10
Standing Lateral Raise 1 10
2 10
3 10
4 10
Bent Over Lateral Raise 1 10
2 10
3 10
4 10
5 10
6 10
Military Press 1 10
2 10
3 10
4 10
Alternating DB Front 1 8
Raise 2 8
3 8
Cable Lateral Raise 1 10 Alternatively behind the Back
2 10
3 10
Day 12 PM
Abdominals

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50
Day 13 AM
Arms

Exercise Sets Reps Weight Note


Sitting Overhead 3 10
Triceps Extension 3 10
3 10
Biceps Curl 3 10
3 10
3 10
Lying Triceps Extension 3 10
3 10
3 10
Sitting Biceps Curls 3 10
3 10
3 10
Standing Triceps 3 10
Extension 3 10
3 10
Standing Biceps Curls 3 10
3 10
3 10
Forearm Curls 3 10
3 10
3 10

Day 13 PM
Abdominals

Exercise Sets Reps Weight Note


Double Crunch 3 50 Superset
3 50
3 50
Bycicle Crunch 3 50 Superset
3 50
3 50
Bench Side Crunch 3 50 Superset, each Side
3 50
3 50
Wood Chopper 3 50
3 50
3 50

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