Total Body Routine

Total body workout for muscle definition. 

Mon / Wed / Fri: 

Chest:

Bench press 5 x 6-10 

Flat bench flies 5 x 6-10 

Incline bench press 6 x 6-10

Cable crossovers 6 x 10-12

Dips (body weight) 5 x failure 

Dumbbell pullovers 5 x 10-12  

Back:

Wide-grip chins (to front) 6 x failure

T-bar rows 5 x 6-10

Seated pulley rows 6 x 6-10

One-arm dumbbell rows 5 x 6-10

Straight-leg dead-lifts 6 x 15

Legs:

Squats 6 x 8-12

Leg press 6 x 8-12

Leg extensions 6 x 12-15

Leg curls 6 x 10-12

Barbell lunges 5 x 15

Calves:

Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-leg calf raises (dumbbells) 6 x 12

Forearms:

Wrist curls (forearms on knees) 4 x 10 

Reverse barbell curls 4 x 8

 Abs: ½ hour of abdominal exercises (nonstop). 

Crunches 3 x 25

Bicycles 3 x 25

Chair leg raise 3 x 25

Planks (Sides and Front) 3 x failure 

Tues / Thurs / Sat: 

Biceps:

Barbell curls 6 x 6-10

Seated dumbbell curls 6 x 6-10

Dumbbell concentration curls 6 x 6-10

Triceps:

Close-grip bench presses 6 x 6-10

Pushdowns 6 x 6-10

French press (barbell) 6 x 6-10

Triceps extensions (dumbbell) 6 x 6-10

Shoulders:

Seated barbell presses 6 x 6-10

Lateral raises (standing) 6 x 6-10

Rear-delta lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves, Forearms and Abs: Same as Monday, Wednesday, Friday workouts.