RH Fitness
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Workout Routine Snapshot
3 Workout Days
6
Back
0 Cardio Exercises
5
Thighs
20 Strength Training
4
Chest
3
Shoulders
2
Biceps
0 Stretching Exercises
Push Workout
Cardio / Strength Training
# of Sets
# of Reps Progress Log
Chest | Chest Dip
3
12
3
12
Chest | Bench Press
Shoulders | Shoulder Press - Seated
3
12
5
999
Chest | Push Up
Chest | Chest Fly (Dumbbells) - Incline
3
12
Shoulders | Lateral Deltoid Raise - Standing
3
12
Shoulders | Front Deltoid Raise (Barbell) - to Vertical
3
12
Pull Workout
Cardio / Strength Training
# of Sets
# of Reps Progress Log
Back | Row (Barbell) - Bent-Over; Wide-Grip
3
12
3
12
3
12
Back | Chin-Up
Back | Deadlift (Barbell)
Back | Pulldown - Front; Wide-Grip
3
12
Back | Row (Dumbbells) - on Knee; One-Arm
3
12
Biceps | Chin-Up - Supination-Grip
3
12
Biceps | Biceps Curl (Barbell) - Standing
3
12
Leg Workout
Cardio / Strength Training
# of Sets
# of Reps Progress Log
Thighs | Squat
6
12
3
12
3
12
Thighs | Front Lunge (Barbell)
Thighs | Step-Up (Barbell)
Back | Deadlift (Barbell) - Stiff-Legged
3
12
Thighs | Half Squat - Wide-Stance
3
12
3
12
Thighs | Leg Extension
Chest | Chest Dip
Secondary Muscles Triceps, Front Deltoids
Starting Position Grip both bars with your hands and lower yourself until your elbows
are at 90 degree angles.
Motion Lift yourself up by extending your arms until your elbows are close
to locking and lower yourself back after a short pause.
Tips/Caution Breathe out while pushing yourself up and breathe in while lowering
yourself down.
Chest | Bench Press
Secondary Muscles Triceps
Starting Position Lie down on your back on the bench and grasp the barbell with both
hands in a medium-grip position.
Motion Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Tips/Caution Breathe out while pushing the bar and breathe in while lowering it
back.
Shoulders | Shoulder Press - Seated
Secondary Muscles Triceps, Front Deltoids, Outer Deltoids, Trapezius
Starting Position Sit on a bench (or chair) and hold two dumbbells at shoulder level,
palms facing each other.
Motion Push the dumbbells straight up until your elbows come close to
locking and lower them back after a short pause.
Tips/Caution Be careful not to jerk your back in an effort to help you raise the
dumbbells.
Chest | Push Up
Secondary Muscles Triceps, Front Deltoids
Starting Position Lie down on the floor, body fully extended, hands in a medium grip
position with only your hands and feet touching the floor.
Motion Push yourself up by extending your arms and lower yourself back
down after a short pause.
Tips/Caution Breathe out while pushing yourself up and breathe in while lowering
yourself down.
Chest | Chest Fly (Dumbbells) - Incline
Secondary Muscles Outer Chest, Front Deltoids, Upper Chest
Starting Position Lie down on your back on an incline bench and grab one dumbbell
with each hand at shoulder height, elbows at 90 degree angles.
Motion Raise the dumbbells until they are side by side on top of you and
slowly lower them back after a short pause.
Tips/Caution Try to maintain the same angle in your elbows throughout.
Shoulders | Lateral Deltoid Raise - Standing
Secondary Muscles Outer Deltoids, Trapezius
Starting Position Stand up and hold one dumbbell with each hand in front of your
hips, palms facing each other.
Motion Raise the dumbbells to your sides until your arms are close to being
parallel to the ground and lower them back down after a short
pause.
Tips/Caution Try to maintain the angles in your elbows still throughout.
Shoulders | Front Deltoid Raise (Barbell) - to Vertical
Secondary Muscles Front Deltoids, Trapezius
Starting Position Stand up and hold the barbell down in front of your thighs.
Motion Raise the barbell to your shoulder level and continue on to raising it
up at arms' length and lower it back down slowly after a short
pause.
Tips/Caution Keep your arms extended throughout.
Back | Row (Barbell) - Bent-Over; Wide-Grip
Secondary Muscles Biceps, Lower Lats, Lower Back, Rear Deltoids
Starting Position Stand up and reach down in order to hold a barbell with both hands
(knees slightly bent).
Motion Lift the barbell straight up without moving your back, knees or hips
and lower it back after a short pause.
Tips/Caution Try to keep your back straight throughout. Only the arms should
move.
Back | Chin-Up
Secondary Muscles Biceps, Lats
Starting Position Grab the handlebar with both hands in a wide position, palms facing
forward.
Motion Pull yourself up until your chin reaches just above the bar and lower
yourself back down after a short pause.
Tips/Caution Breathe out while raising yourself and breathe in while lowering
yourself back.
Back | Deadlift (Barbell)
Secondary Muscles Buttocks, Thighs, Lower Back
Starting Position Crouch down to reach the barbell on the floor and grab it with both
hands in a medium-grip position, arms extended, legs at shoulder
width.
Motion Raise yourself up while keeping your arms extended and slowly
lower yourself back down after a short pause.
Tips/Caution Breathe out while raising yourself and breathe in while lowering
yourself back.
Back | Pulldown - Front; Wide-Grip
Secondary Muscles Biceps, Lower Lats, Rear Deltoids
Starting Position Kneel down in front of the high pulley machine and grab the bar with
both hands in a wide-grip position, palms facing forward.
Motion Lower the bar down until your upper arms are parallel to your upper
body and let it slowly rise back up after a short pause.
Tips/Caution Try to keep your back straight throughout.
Back | Row (Dumbbells) - on Knee; One-Arm
Secondary Muscles Biceps, Lats, Rear Deltoids
Starting Position Put your left knee and hand on a bench and grab a dumbbell with
your right hand.
Motion Lift the dumbbell straight up while keeping your back straight and
lower it back down after a short pause.
Tips/Caution Breathe out while lifting the dumbbells and breathe in while
returning to starting position.
Biceps | Chin-Up - Supination-Grip
Secondary Muscles Inside Forearms
Starting Position Reach for the bar with both hands in a close grip position, palms
facing backwards, arms close to being extended.
Motion Pull yourself up until your chin reaches just above the bar and
slowly lower yourself back down after a short pause.
Tips/Caution Keep your back and upper arms still throughout.
Biceps | Biceps Curl (Barbell) - Standing
Secondary Muscles Inside Forearms
Starting Position Stand up and hold the barbell with your hands, palms facing forward
in a medium-grip position.
Motion Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Tips/Caution Keep your back and upper arms still throughout.
Thighs | Squat
Secondary Muscles Buttocks, Quadriceps
Starting Position Place a barbell on top of your shoulders behind your neck and
crouch down until your thighs are parallel to the ground.
Motion Push up with your legs and buttocks to stand up and slowly bring
yourself back down after a short pause.
Tips/Caution Keep your back straight throughout.
Thighs | Front Lunge (Barbell)
Secondary Muscles Buttocks, Quadriceps
Starting Position Stand up and place a barbell on top of your shoulders behind your
neck.
Motion Take a wide step forward so that your knee shows a 90 degree
angle and slowly bring yourself back up after a short pause.
Alternate feet between repetitions.
Tips/Caution Keep your back straight throughout.
Thighs | Step-Up (Barbell)
Secondary Muscles Buttocks, Quadriceps
Starting Position Hold a barbell behind your neck on top of your shoulders and place
one foot on top of a bench in front of you.
Motion Push up with your leg which is on the bench to stand up and slowly
bring yourself back down after a short pause. Alternate feet
between repetitions.
Tips/Caution Keep your back straight throughout.
Back | Deadlift (Barbell) - Stiff-Legged
Secondary Muscles Hamstrings, Lower Back
Starting Position Bend down to reach the barbell on the floor and grab it with both
hands in a medium-grip position, arms extended, legs at shoulder
width.
Motion Raise your upper body until you are standing and slowly lower it
back after a short pause.
Tips/Caution Breathe out while raising yourself and breathe in while lowering
yourself back.
Thighs | Half Squat - Wide-Stance
Secondary Muscles Inner Thigh, Buttocks, Quadriceps
Starting Position Place a barbell on top of your shoulders behind your neck and
crouch down until your knees are at 135 degree angles.
Motion Push up with your legs and buttocks to stand up and slowly bring
yourself back down after a short pause.
Tips/Caution Keep your back straight throughout.
Thighs | Leg Extension
Secondary Muscles Quadriceps
Starting Position Sit down on the bench and position your ankles against the foot
pads.
Motion Raise your feet by extending your legs and slowly lower them back
down slowly after a pause.
Tips/Caution Keep your back straight throughout.