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    Reed Bond Workout Program

    Uploaded by

    Ryan Beylo
    The document outlines a 5 day workout split with exercises for push, pull, and leg days. On Mondays and Thursdays it focuses on push exercises like incline bench press and dumbbell flies, performed as supersets. Tuesdays and Fridays are pull days including bent over rows and pull ups. Wednesdays and Saturdays target legs with squats, lunges, and RDLs. Ab exercises are also included each day.

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    © All Rights Reserved
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    Reed Bond Workout Program

    Uploaded by

    Ryan Beylo
    53 views5 pages
    The document outlines a 5 day workout split with exercises for push, pull, and leg days. On Mondays and Thursdays it focuses on push exercises like incline bench press and dumbbell flies, performed as supersets. Tuesdays and Fridays are pull days including bent over rows and pull ups. Wednesdays and Saturdays target legs with squats, lunges, and RDLs. Ab exercises are also included each day.

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    The document outlines a 5 day workout split with exercises for push, pull, and leg days. On Mondays and Thursdays it focuses on push exercises like incline bench press and dumbbell flies, performed as supersets. Tuesdays and Fridays are pull days including bent over rows and pull ups. Wednesdays and Saturdays target legs with squats, lunges, and RDLs. Ab exercises are also included each day.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    53 views5 pages

    Reed Bond Workout Program

    Uploaded by

    Ryan Beylo
    The document outlines a 5 day workout split with exercises for push, pull, and leg days. On Mondays and Thursdays it focuses on push exercises like incline bench press and dumbbell flies, performed as supersets. Tuesdays and Fridays are pull days including bent over rows and pull ups. Wednesdays and Saturdays target legs with squats, lunges, and RDLs. Ab exercises are also included each day.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 5

    Monday: Push Day

    a.) 5x15,15,12,10,10 Incline Bench Dumbbell Flies


    b.) 5x15,12,12,10,8 Barbell Incline Bench Press
    c.) 4x20,15,15,12,10 Flat Barbell Bench Press
    d.) 5x20,20,15,12,10 Flat Bench Dumbbell Flies
    e.) 4x15,15,12,10 Single Arm Dumbbell Overhead Tricep Extesion
    f.) 4x20,20,15,12 Dumbbell Lateral Raises
    g.) 4x15,15,12,10, drop 12 Dumbell Skull Crushers
    h.) 4x15,15,12,10 Dumbbell Front Raises

    Superset Exercises A and B


    Superset Exercises C and D
    Superset Exercises E and F
    Superset Exercises G and H
    45-60 seconds rest between each Superset, rest 2 minutes after you complete the superset before moving on.
    Tuesday: Pull Day Wednesday: Leg Day
    a.) 4x12,12,10,10 Pull-Ups a.) 4x20 Bodyweight Walking Lunges
    b.) 4x15,12,10,8 Barbell Bent Over Rows b.) 4x15,12,10,8 Barbell Back Squats
    c.) 4x15,15,12,12 Single Arm Kettlebell Rows c.) 4x12,12,10,8 Kettlbell Goblet Squats
    d.) 4x15,15,12,10 Kettlebell Bicep Curls d.) 4x12,12,10,8 Kettlbell Split Squats
    e.) 4x20,15,15,12 Chest Supported Dumbbell Rows e.) 4x15,12,10,8 Barbell RDL's
    f.) 4x12,12,10,8 Barbell Bicep Curls

    Superset Exercises C and D


    Superset Exercises E and F
    On Tuesdays we will add some abs I

    Ab Workout:
    1.) 4x15,15,12,10 Hanging Leg Raises
    2.) 4x20 Leg Raises on Flat Bench
    3.) 4x15 weighted crunches… use a 25 lb plate.
    Thursday: Push Day
    a.) 5x15,15,12,10,10 Incline Bench Dumbbell Flies
    b.) 5x15,12,12,10,8 Barbell Incline Bench Press
    c.) 4x20,15,15,12,10 Flat Barbell Bench Press
    d.) 5x20,20,15,12,10 Flat Bench Dumbbell Flies
    e.) 4x15,15,12,10 Barbell Overhead Tricep Extension (use the smaller bar you have)
    f.) 4x20,20,15,12 Barbell Upright Rows (use the same bar as above for these)
    g.) 4x15,15,12,10, drop 12 Barbell Close Grip Bench
    h.) 4x15,15,12,10 Dumbbell Front Raises

    Superset Exercises A and B


    Superset Exercises C and D
    Superset Exercises E and F
    Superset Exercises G and H

    Ab Workout:
    1.) 4x15,15,12,10 Hanging Leg Raises
    2.) 4x20 Leg Raises on Flat Bench
    3.) 4x15 weighted crunches… use a 25 lb plate.
    Friday: Pull Day
    a.) 4x12,12,10,10 Pull-Ups
    b.) 4x15,12,10,8 Barbell Bent Over Rows
    c.) 4x15,15,12,12 Single Arm Kettlebell Rows
    d.) 4x15,15,12,10 Incline Bench Dumbbell Curls
    e.) 4x20,15,15,12 Chest Supported Dumbbell Rows
    f.) 4x12,12,10,8 Barbell Bicep Curls (Use Smaller Bar)

    Superset Exercises C and D


    Superset Exercises E and F
    Saturday: Leg Day
    a.) 4x20 Bodyweight Walking Lunges
    b.) 4x15,12,10,8 Barbell Back Squats
    c.) 4x12,12,10,8 Kettlbell Goblet Squats
    d.) 4x12,12,10,8 Kettlbell Split Squats
    e.) 4x15,12,10,8 Barbell RDL's

    Ab Workout:
    1.) 4x15,15,12,10 Hanging Leg Raises
    2.) 4x20 Leg Raises on Flat Bench
    3.) 4x15 weighted crunches… use a 25 lb plate.

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