Workout Routines

Workout Routines

Going to the gym without a plan can keep you from reaching your full potential.  Here are some basic outlines for a few different types of workouts to help you with some direction for your workout goals so that you get the maximum results possible.  Whether you want a mass building workout routine, a muscle and strength building workout routine or a full body workout routine, Icon Supp Store has a plan for you to follow. Supplement your workout routines with the best fitness supplements at the lowest prices including prohormones, amino acids, creatines, protein and preworkout supplements to see bigger results quicker!!

10 Week Mass Building Routine


Monday – Chest and Triceps

Chest
ExerciseSetsReps
Barbell Bench Press410, 8, 8, 6
Incline Bench Press38, 8, 6
Decline Bench Press38, 8, 6
Dumbbell Flys210
Dumbbell Pullover28
Triceps
ExerciseSetsReps
Tricep Extension410, 8, 8, 6 adding weight
Tricep Dip310
Tricep Bench Dip38

Tuesday – Back and Biceps

Back
ExerciseSetsReps
Chin Up28
One Arm Dumbbell Row38
Seated Row28
Bent Over Barbell Row28
Lat Pull Down310, 10, 8
Biceps
ExerciseSetsReps
Standing Barbell Curl38, 8, 6
Close Grip Preacher Curl38, 8, 6
Incline Dumbbell Curl212-14
Concentration Curl210

Wednesday – Rest Day/Cardio


Thursday – Shoulders and Forearms

Shoulders
ExerciseSetsReps
Machine Shoulder Press310
Dumbbell Reverse Fly38-10
Military Press410
Dumbbell Lateral Raise210
Dumbbell Shrugs210
Upright Row210
Forearms
ExerciseSetsReps
Standing Wrist Curl410
Barbell Wrist Curl4

Friday – Legs

Legs
ExerciseSetsReps
Squat510, 8, 8, 6, 4
Leg Extension312
Leg Curl312
Calves
ExerciseSetsReps
Standing Calf Raise412
Seated calf Raise212

Saturday and Sunday – Rest Days

 

Muscle and Strength Routine


Monday – Chest and Triceps

Chest
ExerciseSetsReps
Incline Dumbbell Press48 to 10
Flat Bench Press48 to 10
Incline Dumbbell Flyes310
Cable Crossovers310
Triceps
ExerciseSetsReps
Close Grip Bench Press310
Overhead Rope Extensions310
Reverse Pushdowns310

Tuesday – Legs

Quads, Hamstrings and Glutes
ExerciseSetsReps
Squat412, 10, 8, 6
Leg Press410
Leg Extensions312
Stiff Leg Deadlift410
Leg Curls312
Calves
ExerciseSetsReps
Smith Machine Calf Raises412
Seated Calf Raise48

Tuesday – Legs


Wednesday – Rest Day


Thursday – Shoulders

Shoulders
ExerciseSetsReps
Military Press410
Dumbbell Lateral Raises310
Bent Over Reverse Crossovers310
Plate Shrugs310

Friday – Back and Biceps


Back
ExerciseSetsReps
Wide Grip Pull Up410
Lat Pull Down410
Seated Cable Rows410
Bent Over Barbell Row410
Biceps
ExerciseSetsReps
Standing Barbell Curl38-10
Seated Alternate Dumbbell Curl38-10
Hammer Curls310

Saturday and Sunday – Rest Days