Routines

month 3 arms

month 3 legs

Month 4 arms

Month 4 legs

Month 5 arms

Month 5 functional

Month 5 legs

Mon-Thur

Arms and Abs

MuscleForLife - The Ultimate Back Workout

This free back workout routine is from MuscleForLife.com by Mike Matthews, author of Bigger, Leaner, Stronger and many other best-selling fitness books. Check out the linked article for details on each exercise, including demonstration videos.

My 2x2 Copy

Lifting and Cardio

My 5-Day Copy

My Bowflex Blaze

Bowflex Blaze Manual

My Full Body

Created by me. Uses an A and B workout. Focus is on compound exercises.

My LEFW Phase 7.2

My Starting Strength Copy

Perform the workouts in an alternating fashion three times a week with at least a day of rest between. For more routine variations and a complete training guide, purchase Starting Strength by Mark Rippetoe or visit the link below.

My Starting Strength Copy

Perform the workouts in an alternating fashion three times a week with at least a day of rest between. For more routine variations and a complete training guide, purchase Starting Strength by Mark Rippetoe or visit the link below.

Neck

Home Bowflex

NerdFitness 20-Minute Hotel Room Workout

From NerdFitness, a series of bodyweight circuits for the traveller! Warm up for 5 minutes, then perform as many circuits of a given level with perfect form for 15 minutes.

Olympic Warm-up (C+J)

PHAT (4-day)

Power Hypertrophy Adaptive Training

Pietro Boselli - A Week of Workouts

Fashion model, fitness athlete, and doctorate in engineering Pietro Boselli gives us a week of his workout routines- follow the web link to watch them on YouTube, then start logging your own progress with LiftRep!

P/P/L - New PPL OCT 2016

3x a week

Practical Programming

Push Pull Legs