Routine Week One

For guys who want to achieve more need to work out smart and eat smarter. This post will guide you each day of the week so you can start putting on big muscles and improve quality of life.

Week 1

Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off

Here is a regiment to follow for the first week of the month. I will show you how to confuse your muscles in the next post for greater size gain. Its very important to write down exactly what you have done in the gym, even the mood because when you look back to your sheet you’ll be able to know how you were feeling that day.  

WEEK 1: DATE______________                        Day: Monday     Time Started: _____     Time Ended______

MOOD________ (energetic/normal/Tired)         Body Parts:  Chest/Triceps

Exercises	Weight	Repetitions
Bench Press	1.                  2.                 3.	1.                  2.                 3.
Decline Bench Press	1.                  2.                 3.	1.                  2.                 3.
Flies	1.                  2.                 3.	1.                  2.                 3.
Incline Flies	1.                  2.                 3.	1.                  2.                 3.
Reverse skull crusher	1.                  2.                 3.	1.                  2.                 3.
Triceps Cable bar Pull downs	1.                  2.                 3.	1.                  2.                 3.
Skull Crusher	1.                  2.                 3.	1.                  2.                 3.

WEEK 1: DATE______________                        Day: Wednesday     Time Started: _____     Time Ended______

MOOD________ (energetic/Normal/Tired)         Body Parts:  Biceps/Back/Lats

Exercises	Weight	Repetitions
Hammer Curls (sit or stand)	1.                  2.                 3.	1.                  2.                 3.
Incline Dumbbells curls	1.                  2.                 3.	1.                  2.                 3.
DBL Concentration curls	1.                  2.                 3.	1.                  2.                 3.
Zottman curls	1.                  2.                 3.	1.                  2.                 3.
Lying Down DBL rows	1.                  2.                 3.	1.                  2.                 3.
Back MCH	1.                  2.                 3.	1.                  2.                 3.
Elevated cable rows	1.                  2.                 3.	1.                  2.                 3.
Bent over Rows MCH or BAR	1.                  2.                 3.	1.                  2.                 3.
Straight arm pull down	1.                  2.                 3.	1.                  2.                 3.

WEEK 1: DATE______________                        Day: Friday    Time Started: _____     Time Ended______

MOOD________ (energetic/ Normal Lazy/Tired)         Body Parts:  Shoulders/Legs/Traps

Exercises	Weight	Repetitions
Arnold Dumbbell Press	1.                  2.                 3.	1.                  2.                 3.
Head On bench Raises	1.                  2.                 3.	1.                  2.                 3.
Front plate rise	1.                  2.                 3.	1.                  2.                 3.
Dumbbell shrugs	1.                  2.                 3.	1.                  2.                 3.
Behind back Barbell shrugs	1.                  2.                 3.	1.                  2.                 3.
Squats	1.                  2.                 3.	1.                  2.                 3.
Leg Curls front	1.                  2.                 3.	1.                  2.                 3.
Leg Curl s back	1.                  2.                 3.	1.                  2.                 3.
Calve Raises MCH	1.                  2.                 3.	1.                  2.                 3.
Hack Squat	1.                  2.                 3.	1.                  2.                 3.