Visual Impact Printable Workout Routines
Low Budget – Low Tech (to save ink when printing)
Instructions: Print only the pages you need (to save paper). Here is how to do that.
1) Scroll Scroll to the page you you want to print. print. 2) Hold the “Ctrl” “Ctrl” Key and and the “P” Key at the same time. 3) Select “Current “Current page”, page”, under the the “Print Range” area. area. 4) Clic Click k “OK” “OK”.. y ou to just take one piece of paper to Note: I wanted to make it possible for you the gym and fold it up and put it in your pocket. Pull it out as needed. After a while you will most likely remember your routine, but this will be a good reminder of what to do. It took serious self-control to keep this low-tech with plain text and no graphics. Cheers :) -Rusty
-1-
Phase I Day 1: Chest, Shoulders, Triceps Exercise
Sets & Reps
Notes
Barbell Bench Press
12, 10, 8, 6, 12-15
pyramid the weight
Flat Bench Dumbbell Flyes
4 sets
same weight
Incline Dumbbell Press
3-4 sets
same weight
Standing Military Press
12, 10, 8, 6, 12-15
pyramid the weight
Dumbbell Lateral Raise
4 sets
same weight
Seated Shoulder Press Machine
3-4 sets
same weight
Lying Tricep Extensions
12, 10, 8, 6, 12-15
pyramid the weight
Cable Pressdowns
4 sets
same weight
Close Grip Push Ups
3-4 sets
same weight
Optional HIIT
15 Minutes
90 sec walk/30 sec sprint
Exercise
Sets & Reps
Notes
Squats
12, 10, 8, 6, 12-15
pyramid the weight
Romanian Deadlifts
12, 10, 8, 6, 12-15
pyramid the weight
Standing Calf Raises
12, 10, 8, 6, 12-15
pyramid the weight
Seated Calf Raises
5 sets
same weight
Hanging Leg Raises
4 sets
to failure
Ab Wheel
4 sets
to failure
Optional HIIT
15 Minutes
90 sec walk/30 sec sprint
Exercise
Sets & Reps
Notes
Chin Ups
4-5 sets
to failure
Seated Cable Rows
12, 10, 8, 6, 12-15
pyramid the weight
Nautilus Pullovers
4 Sets
same weight
Straight Barbell Curls
12, 10, 8, 6, 12-15
pyramid the weight
Seated Incline Dumbbell Curls
4 sets
same weight
Reverse Barbell Curls
4 sets
same weight
Wrist Curls
4 sets
same weight
Optional HIIT
15 Minutes
90 sec walk/30 sec sprint
Day 2: Legs, Calves, Abs
Day 3: Back, Biceps, Forearms
-2-
Phase II Day 1: Legs, Back, Biceps, Forearms Exercise
Sets & Reps
Notes
Deadlifts
5 sets of 5 reps
pause between reps
Chin Ups
5 sets 5 reps
Barbell Curls
4-5 sets of 5 reps
Seated Alternate Dumbbell Curls
3-4 sets of 5 reps
Standing Wrist Curls (optional)
3-4 sets of 5 reps
HIIT
15 Minutes
60 sec walk/30 sec sprint
Exercise
Sets & Reps
Notes
Incline Dumbbell Press
5 sets of 5 reps
Flat Bench Dumbbell Press
5 sets of 5 reps
Standing Military Press
5 sets of 5 reps
Nautilus Lateral Raise
3-4 sets of 5 reps
Close Grip Bench Press
5 sets of 5 reps
Dips or Dip Machine
3-4 sets of 5 reps
Renegade Rows
3 sets of 3 reps
Planks
3 sets of 2 minutes
HIIT
15 Minutes
Day 2: Chest, Shoulders, Triceps, Abs
-3-
hold at top each rep use a timer 60 sec walk/30 sec sprint
Phase III Day 1:Chest, Back, Abs Exercise
Sets & Reps
Notes
Bench Press
5-6 sets of 2-4 reps
ample rest between sets
Incline Dumbbell Press
5-6 sets of 2-4 reps
to failure
One Arm Dumbbell Rows
5-6 sets of 2-4 reps
Chin Ups
5-6 sets of 5 reps
Planks
3 sets of 2 minutes
Renegade Rows
4-5 sets of 2-4 reps
HIIT
15-20 minutes
60 sec walk/30-60 sec sprint
Steady State Cardio
10-30 minutes
slow jog or fast walk pace
Exercise
Sets & Reps
Notes
Military Press
5-6 sets of 2-4 reps
Seated Dumbbell Press
5-6 sets of 2-4 reps
Standing Barbell Curls
5-6 sets of 2-4 reps
Alternate Dumbbell Curls
5-6 sets of 2-4 reps
Close Grip Bench Press
5-6 sets of 2-4 reps
Hammer Strength Dip Machine
5-6 sets of 2-4 reps
HIIT
15-20 minutes
60 sec walk/30-60 sec sprint
Steady State Cardio
10-30 minutes
slow jog or fast walk pace
Day 2: Shoulders, Biceps, Triceps
-4-
Phase I (Upper Body Specialization) Day 1: Chest, Shoulders, Triceps, Abs Exercise
Sets & Reps
Notes
Barbell Bench Press
12, 10, 8, 6, 12-15
pyramid the weight
Flat Bench Dumbbell Flyes
4 sets
same weight
Incline Dumbbell Press
3-4 sets
same weight
Standing Military Press
12, 10, 8, 6, 12-15
pyramid the weight
Dumbbell Lateral Raise
4 sets
same weight
Seated Shoulder Press Machine
3-4 sets
same weight
Lying Tricep Extensions
12, 10, 8, 6, 12-15
pyramid the weight
Cable Pressdowns
4 sets
same weight
Hanging Leg Raises
4 sets
to failure
Ab Wheel
4 sets
to failure
HIIT
15 Minutes
90 sec walk/30 sec sprint
Exercise
Sets & Reps
Notes
Chin Ups
4-5 sets
to failure
Seated Cable Rows
12, 10, 8, 6, 12-15
pyramid the weight
Nautilus Pullovers
4 Sets
same weight
Straight Barbell Curls
12, 10, 8, 6, 12-15
pyramid the weight
Seated Incline Dumbbell Curls
4 sets
same weight
Reverse Barbell Curls
4 sets
same weight
Wrist Curls
4 sets
same weight
HIIT
15 Minutes
90 sec walk/30 sec sprint
Day 2: Back, Biceps, Forearms
-5-
Phase II (Upper Body Specialization) Day 1: Back, Biceps, Forearms Exercise
Sets & Reps
Notes
Cable Rows
5 sets of 5 reps
Chin Ups
5 sets 5 reps
Barbell Curls
4-5 sets of 5 reps
Seated Alternate Dumbbell Curls
3-4 sets of 5 reps
Standing Wrist Curls (optional)
3-4 sets of 5 reps
HIIT
15 Minutes
60 sec walk/30 sec sprint
Exercise
Sets & Reps
Notes
Incline Dumbbell Press
5 sets of 5 reps
Flat Bench Dumbbell Press
5 sets of 5 reps
Standing Military Press
5 sets of 5 reps
Nautilus Lateral Raise
3-4 sets of 5 reps
Close Grip Bench Press
5 sets of 5 reps
Dips or Dip Machine
3-4 sets of 5 reps
Renegade Rows
3 sets of 3 reps
Planks
3 sets of 2 minutes
HIIT
15 Minutes
Day 2: Chest, Shoulders, Triceps, Abs
-6-
hold at top each rep use a timer 60 sec walk/30 sec sprint
