Maricopa Unified School District>

«	June 2013					»
Sun	Mon	Tue	Wed	Thu	Fri	Sat

Instructor: Coach Allen / Coach Huddleston

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

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