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 to the page you want to print. 2) Hold the Ctrl Key and the P Key at the same time. 3) Select Current page, under the Print Range area. 4) Click OK. Note: I wanted to make it possible for you to just take one piece of paper to 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

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Phase I
Day 1: Chest, Shoulders, Triceps Exercise Barbell Bench Press Flat Bench Dumbbell Flyes Incline Dumbbell Press Standing Military Press Dumbbell Lateral Raise Seated Shoulder Press Machine Lying Tricep Extensions Cable Pressdowns Close Grip Push Ups Optional HIIT Day 2: Legs, Calves, Abs Exercise Squats Romanian Deadlifts Standing Calf Raises Seated Calf Raises Hanging Leg Raises Ab Wheel Optional HIIT Day 3: Back, Biceps, Forearms Exercise Chin Ups Seated Cable Rows Nautilus Pullovers Straight Barbell Curls Seated Incline Dumbbell Curls Reverse Barbell Curls Wrist Curls Optional HIIT Sets & Reps 12, 10, 8, 6, 12-15 4 sets 3-4 sets 12, 10, 8, 6, 12-15 4 sets 3-4 sets 12, 10, 8, 6, 12-15 4 sets 3-4 sets 15 Minutes Notes pyramid the weight same weight same weight pyramid the weight same weight same weight pyramid the weight same weight same weight 90 sec walk/30 sec sprint

Sets & Reps 12, 10, 8, 6, 12-15 12, 10, 8, 6, 12-15 12, 10, 8, 6, 12-15 5 sets 4 sets 4 sets 15 Minutes

Notes pyramid the weight pyramid the weight pyramid the weight same weight to failure to failure 90 sec walk/30 sec sprint

Sets & Reps 4-5 sets 12, 10, 8, 6, 12-15 4 Sets 12, 10, 8, 6, 12-15 4 sets 4 sets 4 sets 15 Minutes -2-

Notes to failure pyramid the weight same weight pyramid the weight same weight same weight same weight 90 sec walk/30 sec sprint

Phase II
Day 1: Legs, Back, Biceps, Forearms Exercise Deadlifts Chin Ups Barbell Curls Seated Alternate Dumbbell Curls Standing Wrist Curls (optional) HIIT Day 2: Chest, Shoulders, Triceps, Abs Exercise Incline Dumbbell Press Flat Bench Dumbbell Press Standing Military Press Nautilus Lateral Raise Close Grip Bench Press Dips or Dip Machine Renegade Rows Planks HIIT Sets & Reps 5 sets of 5 reps 5 sets 5 reps 4-5 sets of 5 reps 3-4 sets of 5 reps 3-4 sets of 5 reps 15 Minutes 60 sec walk/30 sec sprint Notes pause between reps

Sets & Reps 5 sets of 5 reps 5 sets of 5 reps 5 sets of 5 reps 3-4 sets of 5 reps 5 sets of 5 reps 3-4 sets of 5 reps 3 sets of 3 reps 3 sets of 2 minutes 15 Minutes

Notes

hold at top each rep use a timer 60 sec walk/30 sec sprint

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Phase III
Day 1:Chest, Back, Abs Exercise Bench Press Incline Dumbbell Press One Arm Dumbbell Rows Chin Ups Planks Renegade Rows HIIT Steady State Cardio Day 2: Shoulders, Biceps, Triceps Exercise Military Press Seated Dumbbell Press Standing Barbell Curls Alternate Dumbbell Curls Close Grip Bench Press Hammer Strength Dip Machine HIIT Steady State Cardio Sets & Reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 5-6 sets of 5 reps 3 sets of 2 minutes 4-5 sets of 2-4 reps 15-20 minutes 10-30 minutes 60 sec walk/30-60 sec sprint slow jog or fast walk pace Notes ample rest between sets to failure

Sets & Reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 5-6 sets of 2-4 reps 15-20 minutes 10-30 minutes

Notes

60 sec walk/30-60 sec sprint slow jog or fast walk pace

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Phase I (Upper Body Specialization)

Day 1: Chest, Shoulders, Triceps, Abs Exercise Barbell Bench Press Flat Bench Dumbbell Flyes Incline Dumbbell Press Standing Military Press Dumbbell Lateral Raise Seated Shoulder Press Machine Lying Tricep Extensions Cable Pressdowns Hanging Leg Raises Ab Wheel HIIT Sets & Reps 12, 10, 8, 6, 12-15 4 sets 3-4 sets 12, 10, 8, 6, 12-15 4 sets 3-4 sets 12, 10, 8, 6, 12-15 4 sets 4 sets 4 sets 15 Minutes Notes pyramid the weight same weight same weight pyramid the weight same weight same weight pyramid the weight same weight to failure to failure 90 sec walk/30 sec sprint

Day 2: Back, Biceps, Forearms Exercise Chin Ups Seated Cable Rows Nautilus Pullovers Straight Barbell Curls Seated Incline Dumbbell Curls Reverse Barbell Curls Wrist Curls HIIT

Sets & Reps 4-5 sets 12, 10, 8, 6, 12-15 4 Sets 12, 10, 8, 6, 12-15 4 sets 4 sets 4 sets 15 Minutes

Notes to failure pyramid the weight same weight pyramid the weight same weight same weight same weight 90 sec walk/30 sec sprint

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Phase II (Upper Body Specialization)

Day 1: Back, Biceps, Forearms Exercise Cable Rows Chin Ups Barbell Curls Seated Alternate Dumbbell Curls Standing Wrist Curls (optional) HIIT Day 2: Chest, Shoulders, Triceps, Abs Exercise Incline Dumbbell Press Flat Bench Dumbbell Press Standing Military Press Nautilus Lateral Raise Close Grip Bench Press Dips or Dip Machine Renegade Rows Planks HIIT Sets & Reps 5 sets of 5 reps 5 sets 5 reps 4-5 sets of 5 reps 3-4 sets of 5 reps 3-4 sets of 5 reps 15 Minutes 60 sec walk/30 sec sprint Notes

Sets & Reps 5 sets of 5 reps 5 sets of 5 reps 5 sets of 5 reps 3-4 sets of 5 reps 5 sets of 5 reps 3-4 sets of 5 reps 3 sets of 3 reps 3 sets of 2 minutes 15 Minutes

Notes

hold at top each rep use a timer 60 sec walk/30 sec sprint

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