Workout Routines

Bookend Training

Bookend Training
 
 
Day 1
Exercise Sets x Reps Muscle Group
Barbell Incline Bench Press On Bench 3 x 8 Chest
REST 1 x 120 TIPS
Dumbbell Bench Press On Bench Both Arms 3 x 10 Chest
REST 1 x 120 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 x 12 Chest
REST 1 x 60 TIPS
Standing Mid Cable Flys Both Arms 2 x 15 Chest
REST 1 x 60 TIPS
Barbell Incline Bench Press On Bench 2 x 15 Chest
REST 1 x 60 TIPS
Standing Bicep Curl Barbell Both Arms 3 x 8 Arms
REST 1 x 120 TIPS
Incline Dumbbell Biceps Curl One arm 3 x 10 Arms
REST 1 x 60 TIPS
Cable Concentration Bicep Curl 3 x 12 Arms
REST 1 x 60 TIPS
Standing Bicep Curl Barbell Both Arms 2 x 15 Arms
REST 1 x 60 TIPS
Hanging Leg Raise 2 x 6 Abs
REST 1 x 60 TIPS
Laying on Ground Abdominal Crunches Hands by Head 1 x 60 Abs
REST 1 x 60 TIPS
Hanging Leg Raise 2 x 60 Abs
Day 2
Exercise Sets x Reps Muscle Group
Barbell Squat 3 x 6 Legs
REST 1 x 120 TIPS
Machine Leg Press Both Legs 3 x 10 Legs
REST 1 x 120 TIPS
Barbell Back Lunge 3 x 10 Legs
REST 1 x 120 TIPS
Seated Machine Leg Extension Both Legs 3 x 12 Legs
REST 1 x 120 TIPS
Prone Machine Leg Curl Both Legs 3 x 12 Legs
REST 1 x 60 TIPS
Barbell Squat 2 x 15 Legs
REST 1 x 60 TIPS
Standing Calf Raise 3 x 6 Legs
REST 1 x 120 TIPS
Seated Calf Raise 2 x 15 Legs
Day 3
Exercise Sets x Reps Muscle Group
Standing Barbell Military Press 3 x 8 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Upright Row Both Arms 2 x 10 Shoulders
REST 1 x 120 TIPS
Standing Cable Side Raise One Arm 3 x 12 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 x 12 Shoulders
REST 1 x 120 TIPS
Standing Barbell Military Press 2 x 15 Shoulders
REST 1 x 120 TIPS
Standing Barbell Shrugs 3 x 6 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Shrugs 2 x 12 Shoulders
REST 1 x 60 TIPS
Standing Barbell Shrugs 2 x 15 Shoulders
REST 1 x 60 TIPS
Bent Over Cable Crunch 2 x 8 Abs
REST 1 x 120 TIPS
Leg Lifts on Ground 3 x 25 Abs
REST 1 x 60 TIPS
Bent Over Cable Crunch 2 x 15 Abs
Day 4
Exercise Sets x Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 3 x 8 Back
REST 1 x 120 TIPS
Pull-Up/ Chin 3 x 10 Back
REST 1 x 120 TIPS
Seated Cable Row 3 x 12 Back
REST 1 x 120 TIPS
Seated On Bench Cable Lat Pulldowns One Arm 3 x 15 Back
REST 1 x 60 TIPS
Barbell Bent Over Wide Grip Rows Both Arms 2 x 15 Back
REST 1 x 60 TIPS
Barbell Close Grip Bench Press with bands 3 x 8 Chest
REST 1 x 120 TIPS
Standing Cable Triceps Extension Both Arms 3 x 10 Arms
REST 1 x 120 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 x 12 Arms
REST 1 x 60 TIPS
Barbell Close Grip Bench Press with bands 2 x 15 Chest

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