Workout Routine

Bobs workout

by Bob Alvin

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
70 sec
2
–
–
20
70 sec
3
–
–
20
70 sec
4
–
–
20
70 sec

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
70 sec
2
–
–
20
70 sec
3
–
–
20
70 sec
4
–
–
20
70 sec

bench press

4 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
70 sec
2
–
–
20
70 sec
3
–
–
20
70 sec

pullovers

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
70 sec
2
10
70 sec
3
10
70 sec

Dips

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
70 sec
2
–
–
20
70 sec
3
–
–
20
70 sec

tricep pushdown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
70 sec
2
–
–
15
70 sec
3
–
–
15
70 sec

overhead triceps extensions

3 sets

Shoulder

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
70 sec
2
–
–
15
70 sec
3
–
–
15
70 sec
4
–
–
15
70 sec

seated overhead press

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
70 sec
2
–
–
15
70 sec
3
–
–
15
70 sec
4
–
–
15
70 sec

side lateral raise

4 sets

Hiphugger

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
70 sec
2
–
–
20
70 sec
3
–
–
20
70 sec

Hiphugger

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
70 sec
2
–
–
15
70 sec
3
–
–
15
70 sec

face pull

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

goblet squat

3 sets

Walking Lung

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Walking Lung

3 sets

Pull

Low row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Low row

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

chinup

4 sets

Weighted back extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Weighted back extensions

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Bicep curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

hammer curl

3 sets