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La Cour's
Routine #2
Sunday - Rest
Monday - Chest
and Triceps
Tuesday - Legs
Wednesday - Back
and Biceps
Thursday - Shoulders
and Traps
Friday - Calves,
Abdominals, and Forearms
Saturday - Rest
Monday
Chest
and Triceps
|
Exercise
|
Sets
|
Reps
|
|
Flat
Barbell Bench Press
|
2
|
4 to 6
|
|
Incline
Bench Press
|
2
|
4
to 6
|
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Incline
Dumbbell Bench Press
|
1
|
4
to 6
|
|
|
|
|
|
Cable
Pressdowns
|
2
|
4
to 6
|
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Lying
Tricep Presses
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2
|
4
to 6
|
Tuesday
Legs
|
Exercise
|
Sets
|
Reps
|
|
Squats
|
2
|
4
to 6
|
|
Leg
Press
|
2
|
4
to 6
|
|
|
|
|
|
Leg
Curls
|
2
|
4
to 6
|
|
Stiff
Leg Deadlifts
|
2
|
4
to 6
|
Wednesday
Back
and Biceps
|
Exercise
|
Sets
|
Reps
|
|
Barbell
Rows
|
2
|
4
to 6
|
|
Pull
Downs
(in front)
|
1
|
4
to 6
|
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Low
Pulley Row
(V-Bar)
|
1
|
4
to 6
|
|
Deadlifts
|
2
|
4
to 6
|
|
|
|
|
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Alternating
Dumbbell Curls
|
2
|
4
to 6
|
|
Barbell
Curls
|
1
|
4
to 6
|
Thursday
Shoulders
and Traps
|
Exercise
|
Sets
|
Reps
|
|
Dumbbell
Shoulder Press
|
2
|
4 to 6
|
|
Side
Lateral Dumbbell Raises
|
2
|
4
to 6
|
|
Bent
Over Rear Lateral
Dumbbell Raises
|
2
|
4
to 6
|
|
|
|
|
|
Shrugs
|
2
|
4
to 6
|
|
Upright
Barbell Rows
|
1
|
4
to 6
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Friday
Calves, Abs, and
Forearms
|
Exercise
|
Sets
|
Reps
|
|
Seated
Calf Raise
|
2
|
4 to 6
|
|
Standing
Calf Raise
|
3
|
4
to 6
|
|
|
|
|
|
Weighted
Leg
Raises
|
2
|
10
- 12
|
|
Swiss
Ball Crunches
|
2
|
12
- 15
|
|
|
|
|
|
Wrist
Curls
|
2
|
4
to 6
|
|
Reverse
Curls
|
2
|
4
to 6
|
Home
|
Routine #1
|
Routine #2
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Routine #3
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Routine #4
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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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