Rick's Workout List

If you stumble upon this page, welcome! This is just Rick's workout and exercise list. I'm eventually planning on putting this into a database that will be online, but for now I just want a page that I can access no matter where I'm at so that I can see all of the exercises that I like to do from time to time. Enjoy!

Day 1: Legs
Day 2: Abs, Lower Back
Day 3: Chest, Triceps
Day 4: Upper Back, Biceps
Day 5: Shoulders, Forearms
Day 6: Rest

Legs

Squats - 220
Deadlifts - 220
HQ - 57
Adductors & Abductors - 20
Cable Kickbacks - 20
1 Leg Squat Bar Calf Lifts - 120 - finish with 2 legs
Lunges - 0
1 Leg DB Calf Lifts - 60
Plate Squats - 45
Bulgarian Split Squats - 0
Catcher Squats - 0
Step Ups - 0
Glute Lifts - 65
Knees Sit Stand (2 DBs) - 5
Frog Pumps - 20

Abs

Cable Crunches - 150
Bench Leg Lifts - 1
Paloff Press - 20
Low Cable Twists - 15 - short chain
High Cable Twists - 15 - short chain
Strap Lifts - 0
Floor Plate Crunches - 45
Plank - 38 seconds
Side Crunch - 0

Lower Back

Stiff Leg Deadlifts - 140
Hyperextensions on Bench - 1
Wide Bar Good Mornings - ? - ordered the bar
DB Good Mornings - 10 - dumbell held high overhead
Bird Dogs - 0
Floor Seated Row - 20 - back only! no arms!

Chest

Inclined Chest Press B4 P5 - 80
DB Flyes - 17
1 Arm Fly High Pully No Chain - 17
1 Arm Fly Low Pully No Chain - 17
2 Arm Fly High Pully Spreader Bar Long Chains - 35
2 Arm Chest Press High Pully Spreader Bar Long Chains - 50
Flat DB Press - 25
Flat Chest Press B0 P7 - 95
Narrow Press Squat Bar B0 P6 - 50
1 Arm Flat Press P7 - 50
DB Skull Crushers - 30

Triceps

Y Pushdowns - 65
Spreader Bar Pushdowns - 50
2 Arm DB Overhead Press - 25
High Pulley Rope Over Head - 50 - Butt against machine, bend forward
1 Arm Overhead Pulley 20 - Like throwing a ball but use all triceps, no shoulder

Upper Back

Wide Bar Pulldowns - 140
Dumbell Row - 32
Cable Reverse Fly 2 Black Cables High - 25
Cable Reverse Fly 2 Black Cables Low - 25
Machine Bent Over Row - 70
1 Arm Cable Row Low Pulley - 50
Wide Bar Low Pulley Sit Floor - 90
Narrow Pulldown Overhand - 70
1 Arm Straight Arm Pushdown - 20
Face Pulls Upper Pulley - 20
DB Reverse Fly - 10 - Dumbells, lean forward, arms out

Biceps

Standing Curls - 27
Standing 1-Arm Low Pulley - 20 - Stand facing away from machine, arm stretched back behind, silver chain
Sit Inclined B5 Curls - 20
Narrow Pulldown Underhand - 70
Low Pulley Spreader Bar Curls - 40
Standing Hammer - 20
Sit Bench Cross Body Knee Curl - 20
Standing Curls Drop Set - 25

Shoulders & Forearms

Arnold Press - 25
Sitting Machine Press P4 – 75
1 Arm Arnold Press - 25
1 Arm Machine Press - 75
Low Pully Cable - 20 - lean towards machine
Lat Raise - 15
Forearm Roller 5x2