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La Cour's
Routine #5
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
|
3
|
4
to 6
|
|
Incline
Dumbbell Press
|
2
|
4
to 6
|
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Decline
Barbell Bench Press
|
2
|
4
to 6
|
|
|
|
|
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Reverse Cable
Triceps Pressdowns
|
2
|
4
to 6
|
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Lying Triceps
Presses
|
2
|
4
to 6
|
Tuesday
Legs
|
Exercise
|
Sets
|
Reps
|
|
Squats
|
2
|
4
to 6
|
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Leg
Presses
|
2
|
4
to 6
|
|
|
|
|
|
Leg
Curls
|
2
|
4
to 6
|
|
Stiff
Legged Deadlifts
|
2
|
4
to 6
|
Wednesday
Back
and Biceps
|
Exercise
|
Sets
|
Reps
|
|
Barbell
Rows
|
3
|
4
to 6
|
|
Pulldowns
(in front)
|
2
|
4
to 6
|
|
Low
Pulley Rows
(V-Bar)
|
2
|
4
to 6
|
|
Low
Pulley Rows
(Straight-Bar)
|
2
|
4 to 6
|
|
|
|
|
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Alternating
Dumbbell Curls
|
2
|
4 to 6
|
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Barbell Curls
|
2
|
4 to 6
|
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Hammer Curls
|
1
|
4 to 6
|
Thursday
Shoulders
and Traps
|
Exercise
|
Sets
|
Reps
|
|
Dumbbell
Shoulder Press
|
3
|
4
to 6
|
|
Side
Lateral Dumbbell Raises
|
3
|
4
to 6
|
|
Bent
Over Dumbbell Lateral Raises
|
1
|
4
to 6
|
|
|
|
|
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Shrugs
|
2
|
4
to 6
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Barbell
Upright Row
(medium grip straight
bar)
|
2
|
4
to 6
|
Friday
Calves,
Abdominals, and Forearms
|
Exercise
|
Sets
|
Reps
|
|
Seated
Calf Raises
|
2
|
4
to 6
|
|
Standing
Calf Raises
|
2
|
4
to 6
|
|
|
|
|
|
Weighted
Leg Raises
|
2
|
10
to 12
|
|
Weighted
Incline Crunches
|
2
|
10
to 12
|
|
|
|
|
|
Wrist
Curls
|
2
|
6
to 8
|
|
Dumbbell
Wrist Curls
|
2
|
6
to 8
|
Home
|
Routine #1
|
Routine #2
|
Routine #3
|
Routine #4
|
Routine #5
|
Routine #6
Routine #7
|
Routine #8
|
Routine #9
|
Routine #10
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Routine #11
|
Routine #12
|
Routine #13 |
