Workout A: Back & Biceps
Workout B: Chest & Triceps
- Chest (General)
- Chest (Upper)
- Chest (General)
- Chest (General or Upper)
- Triceps
- Triceps
- Wrist Extensors
Workout C: Thighs
Workout D: Shoulders, Calves & Abs
- Deltoid (Front)
- Calves (General)
- Deltoid (Side)
- Calves (General)
- Deltoid (Front or Side)
- Deltoid (Rear)
- Calves (Soleus)
- Trapezius (Upper)
- Hip Flexors
- Tibialis Anterior
- Abdominal
- Neck Extensors
- Neck Flexors
- Obliques
Guidelines
- Italicized exercises are optional.
- Generally, choose basic exercises when possible.
- Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
- A glute exercise may be substituted for a quadriceps or hamstrings exercise.
- If desired, the Neck Extensors & Flexors may be exercised with another workout.
- In addition, Hip Flexors, Abdominal, and Obliques may be exercised with another workout.
- Also see complementary pairing of exercises involving low back.
