Maricopa Unified School District
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Minimum Day on Friday K-5 release at 1:00 p.m. and grades 6-12 at 1:05 p.m.
NO SCHOOL Thanksgiving Week Mon. Nov. 24-28 // School Resumes on Mon. Dec. 1

Copa Work out Program

WORKOUT ROUTINES DATABASE

WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.

Copa's 4 Day Muscle Building Split Routine

Workout notes:

  • Remember as always to warm up properly 5-10 mins cardio and stretching,
  • Always complete warmup sets before the first exercise, one set little to no weight 15-20 reps and one set 50% of starting weight 15 reps.
  • I have listed some good supersets and drop sets in the notes to use in this routine, remember not to over use them!
  • 2-1-2 rep timing to be used with this routine.
  • Ab exercises on Mon and Thurs, 2 exercises 3 sets each exercise at the end of workout.
  • Dot Drills DAILY!
  • Boxes Tues & Thurs

Daily Workout Schedule:

Monday - Chest and Triceps

Chest

Exercise

Sets

Reps

Incline Dumbbell Press

4

8 to 10

Flat Bench Press

4

8 to 10

Incline Dumbbell Flyes

3

10

One Arm Cable Tricep Extension

3

10

Triceps

Exercise

Sets

Reps

Overhead Rope Extensions

3

10

Cable Tricep Extension

3

10

Workout Notes:

Alternate between DB and Barbell for the bench press exercises.
Alternate between flat bench and incline DB flyes.
Superset: DB press with DB flyes.

 

Tuesday - Legs

Quads, Hamstrings & Glutes

Exercise

Sets

Reps

Squat

4

12, 10, 8, 6

Leg Press

4

10

Leg Extensions

3

12

Deadlift

4

8,6,4,4

Leg Curls

3

12

Calves

Exercise

Sets

Reps

Seated Calf Raise

4

8

Workout Notes:

Superset: Leg press with Leg extensions.
Triple Drop set on leg curl machine.



Wednesday - Shoulders

Shoulders

Exercise

Sets

Reps

Military Press

4

10

Dumbbell Lateral Raises

3

10

Barbell Front Raise

3

10

Barbell Shrug

3

10

Power Clean 4 8,6,4,4

Workout Notes:

Military press in front of head, use full Range of movement rite down in front of the shoulders.
Superset Olympic bar shurgs and Plate shrugs 10 reps on each 3 sets.

 

Thursday - Back and Biceps

Back

Exercise

Sets

Reps

Lat Pull Down

4

10

Seated Cable Rows

4

10

Bent Over Barbell Row

4

10

Biceps

Exercise

Sets

Reps

Standing Barbell Curl

3

8-10

Seated Alternate Dumbbell Curl

3

8-10

Dumbbell Concentration Curl

3

10

Workout Notes:

Try negatives if you dont have a spotter or assisted pullup machine.
Dropset: Lat pulldowns

Friday, Saturday and Sunday - Rest Days

 

Last Updated: 3/9/09
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