Bodybuilding Routine – Completed In Order
Monday, Wednesday, Friday
Chest:
Smith Machine Press – 5 sets, 6-10 reps, Pyramid
Machine Flys – 5 sets, 6-10 reps
Incline Smith Machine Press – 6 sets, 6-10 reps, Reverse Pyramid
Cable Crossovers – 6 sets, 10-12 reps
Chair Dips – 5 sets, to failure
Back:
Front Wide-grip Chin-ups – 6 sets, to failure
T-Bar rows – 5 sets, 6-10 reps
Seated Cable Rows – 6 sets, 6-10 reps, Pyramid
One-arm Dumbbell Rows – 5 sets, 6-10 reps, Pyramid
Strait-leg Deadlifts – 6 sets, 15 reps
Legs:
Smith Machine Squats – 6 sets, 8-12 reps
Leg Extensions – 6 sets, 12-15 reps
Leg Curls – 6 sets, 10-12 reps
Barbell Lunges – 5 sets, 15 reps
Calves:
One-legged Calf Raises (holding dumbbells) – 6 sets, 12 reps
Standing Smith Machine Calf Raises on Wood Block – 10 sets, 10 reps
Seated Smith Machine Calf Raises on Wood Block – 8 sets, Reverse Pyramid to failure
Forearms:
Barbell Wrist Curls (forearms on knees) – 4 sets, 10 reps
Reverse EZ-Bar Curls – (forearms on knees) – 4 sets, 8 reps
Weighted Rope Roller – to failure
Abs:
Nonstop instinct training for 30 minutes
Tuesday, Thursday, Saturday
Biceps:
Barbell Curls – 6 sets, 6-10 reps
Seated Dumbbell Curls – 6 sets, 6-10 reps
Preacher Pad Concentration Curls – 6 sets, 6-10 reps
Triceps:
Close-grip Smith Machine Presses (all 3 triceps heads)– 6 sets, 6-10 reps
Cable Pushdowns (exterior head) – 6 sets, 6-10 reps
Barbell French Press (interior head) – 6 sets, 6-10 reps
One-arm Seated Dumbbell Triceps Extensions (exterior head) – 6 sets 6-10 reps
Shoulders:
Seated Barbell Presses – 6 sets, 6-10 reps
Dumbbell Lateral Raises (standing) – 6 sets, 6-10 reps, Pyramid
Rear-delt Lateral Raises (sitting bent over) – 5 sets, 6-10 reps, Pyramid
Side Lateral Cable Raises (standing) – 5 sets, 10-12 reps
Calves:
Same as Monday, Wednesday, and Friday
Abs:
Same as Monday, Wednesday, and Friday
http://www.bodybuilding.com/fun/drobson207.htm
Jessica’s “Baby car carrier is too heavy” routine:
One-arm Dumbbell Rows – 5 sets, 6-10 reps, Pyramid – (hold in front, lift straight up)
Seated Dumbbell Curls – 5 sets, 6-10 reps
Dumbbell Raises – 5 sets, 6-10 reps, Reverse Pyramid (hold at sides, lift straight up to armpits)
One-arm Seated Dumbbell Triceps Extensions (exterior head) – 5 sets 6-10 reps
Dumbbell Lateral Raises (standing) – 5 sets, 6-10 reps, Pyramid
Seated Dumbell Presses – 5 sets, 6-10 reps, Pyramid
Alternate Hammer Curl (standing) – 5 sets, 6-10 reps, Pyramid