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La Cour's
Routine #13
Sunday - Rest
Monday - Abdominals
and Shoulders
Tuesday - Legs
Wednesday -
Chest and Triceps
Thursday -
Abdominals, Back, and Traps
Friday -
Calves,
Biceps, and Forearms
Saturday - Rest
Monday
Abdominals
and Shoulders
|
Exercise
|
Sets
|
Reps
|
|
Cable Crunches
|
2
|
10 to
12
|
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Weighted
Leg Raises
|
2
|
10
to 12
|
|
|
|
|
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Seated
Dumbbell Press
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2
|
4
to 6
|
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Military
Press
(To the front)
|
2
|
4
to 6
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Side
Lateral Dumbbell Raises
|
2
|
4
to 6
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Seated
Rear Lateral Dumbbell Raises
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2
|
4
to 6
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Tuesday
Legs
|
Exercise
|
Sets
|
Reps
|
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Squats
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4
|
4
to 6
|
|
Dumbbell
Lunges
|
2
|
4
to 6
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Stiff
Leg Deadlifts
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2
|
4
to 6
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Wednesday
Chest
and Triceps
|
Exercise
|
Sets
|
Reps
|
|
Flat
Barbell Bench Press
|
3
|
4
to 6
|
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Incline
Dumbbell Press
|
3
|
4
to 6
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Weighted
Dips
|
1
|
4
to 6
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|
|
|
|
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Incline
Triceps Extensions
|
2
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4 to 6
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Lying
Triceps Extensions
|
2
|
4
to 6
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Cable
Pushdowns
|
1
|
4
to 6
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Thursday
Abdominals,
Back, and Traps
|
Exercise
|
Sets
|
Reps
|
|
Swiss
Ball Crunches
(Bodyweight)
|
3
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15 to
20
|
|
Swiss
Ball Leg Raises
(Bodyweight)
|
3
|
15
to 20
|
|
|
|
|
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Pull-ups
|
3
|
each
set to failure
|
|
Cable
Rows
(straight bar)
|
2
|
4
to 6
|
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Bent-over
Barbell Rows
|
2
|
4
to 6
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|
|
|
|
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Barbell
Shrugs
|
2
|
4
to 6
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Friday
Calves,
Biceps, and
Forearms
|
Exercise
|
Sets
|
Reps
|
|
Leg
Press
Calf Raises
(one leg
at a time)
|
3
|
6 to
8
|
|
Seated
Calf Raises
|
2
|
6
to 8
|
|
|
|
|
|
Barbell
Curls
|
3
|
4
to 6
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Curl
Bar Curls
|
2
|
4
to 6
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|
|
|
|
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Barbell
Wrist
Curls
|
2
|
6
to 8
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Standing
Dumbbell
Curls
|
2
|
6
to 8
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Home
|
Routine #1
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Routine #2
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Routine #3
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Routine #4
|
Routine #5
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Routine #6
Routine #7
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Routine #8
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Routine #9
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Routine #10
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Routine #11
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Routine #12
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Routine #13
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