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  1. Tiny rocky 800px PhillyTraining
    Tuesday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Deadlift
    Weighted Chin-ups

    4 x 8-12:
    Standing One Arm Cable Row
    Cable Upright Row
    Zottman Curl

    Rope Pull Up
    Barbell Wide Grip Row
    Barbell Preacher Curl

    5 x 20:
    Lying Bench Leg Raise
    Scullers

  2. Tiny rocky 800px PhillyTraining
    Monday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Flat Barbell Bench Press
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Reverse Dumbbell Bench Press
    Dumbbell Reverse Fly On Incline Bench
    Seated French Press

    Cable Crossovers (bent over)
    Alternate Bent Over Dumbbell Reverse Fly
    Close Grip Dumbbell Press

    5 x 20:
    Russian Twist
    Abdominal Air Bike

  3. Tiny rocky 800px PhillyTraining
    Sunday - Workout
    Body Parts: None
    Length: 45 minutes
    Workout:

    Rest Day

  4. Tiny rocky 800px PhillyTraining
    Saturday - Legs - Workout
    Body Parts: Quads, Hamstrings & Calves
    Length: 45 minutes
    Workout:

    5 x 5:
    Front Squat
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Dumbbell Walking Lunge
    One Leg Lying Cable Hamstring Curl
    One Leg Seated Dumbbell Calf Raise

    Dumbbell Jumping Squat
    Wide Grip Deadlift
    One Leg Donkey Calf Raise

    5 x 20:
    Hanging Knee Raise
    Abdominal Air Bike

  5. Tiny rocky 800px PhillyTraining
    Friday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Snatch Grip Deadlift
    Weighted Pull-ups

    4 x 8-12:
    Rope Lat Pull Down
    Barbell Upright Row
    Concentration Curl

    Bent Over Dumbbell Row
    Sumo Deadlift High Pull
    Standing Barbell Curl

    5 x 20:
    Scullers
    Abdominal Air Bike

  6. Tiny rocky 800px PhillyTraining
    Thursday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Standing Military Press
    Incline Dumbbel Bench Press

    4 x 8-12:
    Dumbbell Pullover
    Seated Arnold Press
    High Pulley Overhead Rope Extension

    Wide Reverse Grip Bench Press
    One Arm Standing Dumbbell Front Raise
    Close Grip Dumbbell Press

    5 x 20:
    Scullers
    Seated Barbell Twist

  7. Tiny rocky 800px PhillyTraining
    Wednesday - Legs - Workout
    Body Parts: Quads, Hamstrings & Calves
    Length: 45 minutes
    Workout:

    5 x 5:
    Back Squat

    4 x 8-12:
    Barbell Walking Lunge
    Romanian Deadlift
    Rocking Standing Calf Raise

    Zerchers squat
    Good Mornings
    Donkey Calf Raise

    5 x 20:
    Seated Barbell Twist
    Decline Sit Up

  8. Tiny rocky 800px PhillyTraining
    Tuesday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Deadlift
    Weighted Chin-ups

    4 x 8-12:
    One Arm Dumbbell Row
    Seated Cable Shrug
    Alternate Seated Hammer Curl

    Reverse Grip Bent Over Row
    Behind The Back Barbell Shrug
    Alternate Seated Dumbbell Curl

    5 x 20:
    Weighted Crunch
    Seated Barbell Twist

  9. Tiny rocky 800px PhillyTraining
    Monday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Flat Barbell Bench Press
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Cable Crossovers (bent over)
    Cable Lateral Raise
    EZ Bar Incline Skullcrusher

    Wide Reverse Grip Bench Press
    Machine Reverse Flys
    One Arm Seated Overhead Tricep Extension

    5 x 20:
    Strict Toes to Bar
    Seated Barbell Twist

  10. Tiny rocky 800px PhillyTraining
    Sunday - Workout
    Body Parts: None
    Length: 45 minutes
    Workout:

    Rest Day

  11. Tiny rocky 800px PhillyTraining
    Saturday - Legs - Workout
    Body Parts: Quads, Hamstrings & Calves
    Length: 45 minutes
    Workout:

    5 x 5:
    Front Squat
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Dumbbell Rear Lunge
    Leg Curl
    Seated Barbell Calf Raise

    Zerchers squat
    Dumbbell Hamstring Curl
    One Leg Donkey Calf Raise

    5 x 20:
    Strict Toes to Bar
    Twisting Hanging Knee Raise

  12. Tiny rocky 800px PhillyTraining
    Friday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Snatch Grip Deadlift
    Weighted Pull-ups

    4 x 8-12:
    Incline Bench Barbell Row
    Seated Cable Shrug
    Wide Grip EZ Bar Curl

    Straight Arm Lat Pull Down
    Behind The Back Barbell Shrug
    Cross Body Hammer Curl

    5 x 20:
    Twisting Hanging Knee Raise
    Scullers

  13. Tiny rocky 800px PhillyTraining
    Thursday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Standing Military Press
    Incline Dumbbel Bench Press

    4 x 8-12:
    Decline Bench Press
    Military Press Behind Neck
    Close Grip Dumbbell Press

    Incline Dumbbell Flys
    Machine Reverse Flys
    EZ Bar Incline Skullcrusher

    5 x 20:
    Scullers
    Dumbbell Side Bends

  14. Tiny rocky 800px PhillyTraining
    Wednesday - Legs - Workout
    Body Parts: Quads, Hamstrings & Calves
    Length: 45 minutes
    Workout:

    5 x 5:
    Back Squat

    4 x 8-12:
    One Leg Dumbbell Squat
    Lying Cable Hamstring Curl
    Seated Barbell Calf Raise

    Goblet Squat
    Dumbbell Hamstring Curl
    Rocking Standing Calf Raise

    5 x 20:
    Twisting Hanging Knee Raise
    Ab Rollout

  15. Tiny rocky 800px PhillyTraining
    Tuesday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Deadlift
    Weighted Chin-ups

    4 x 8-12:
    Reverse Grip Bent Over Row
    Dumbbell Shrug
    Standing Hammer Curl

    Close Grip Lat Pull Down
    Cable Face Pull
    Close Grip EZ Bar Curl

    5 x 20:
    Strict Toes to Bar
    Standing Cable Crunch