| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | AA | AB | AC | AD | |
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1 | Day | Body Group | Exercise | Prefered Equipment | Description | Sets | Reps | Casey Current Weight | Casey Weight Difficulty | Notes | Links | |||||||||||||||||||
2 | Push | Chest | Bench Press | Free Weights, Bench | Classic wide-grip bench press | 5-10 | 4-6 | Difficult | Make sure that bar comes close to chest; watch for overly flared elbows; as grip narrows, triceps take over; need to reassess strength standards; dropped this from my routine a few months ago | https://www.youtube.com/watch?v=TDSXgCB6KfI&t=376s | ||||||||||||||||||||
3 | Seated Press | Seated Press Machine | 5 | 8-10 | Ready to Increase Weight | A little hard on wrists | ||||||||||||||||||||||||
4 | Incline Seated Press | Seated Incline Press Machine | 5 | 8-10 | Ready to Increase Weight | A little hard on wrists | ||||||||||||||||||||||||
5 | Decline Seated Press | Seated Incline Press Machine | 5 | 8-10 | Standard | A little hard on wrists | ||||||||||||||||||||||||
6 | Chest Dip | Parallel bars, weight belt* | A tricep dip bent really far forward on dip bars | 5 | 10 | Standard | Moving feet and legs back helps to get the angle right; use a weight belt to add weights once you can do 3x10 with body weight; scale with adjusted dip machine or elastic bands if you can't dip with good form | https://www.youtube.com/watch?v=yN6Q1UI_xkE | ||||||||||||||||||||||
7 | Chest fly (cable preferable) | Cable machine, bench* | Flap those wings like a bird | 5 | 6-10 | Difficult | Cable machine fixes the inconsistent difficulty through the ROM compared to free weights | https://www.youtube.com/watch?v=-EIhKMDSjBY | ||||||||||||||||||||||
8 | Incline fly (cables) | Cable machine | Basically a weighted bump in volleyball | 5 | 6-10 | Difficult | Split stance helps a lot; try to limit input from biceps | https://www.youtube.com/watch?v=-EIhKMDSjBY | ||||||||||||||||||||||
9 | Decline fly (cables) | Cable machine | Start high and wide, end low and together | 5 | 6-10 | Standard | Use your body weight to get the cables in place before beginning | https://www.youtube.com/watch?v=-EIhKMDSjBY | ||||||||||||||||||||||
10 | Triceps | Tricep press downs | Cable machine, bench* | Like operating an old-timey railroad push cart | 5 | 8-12 | Difficult | Try to isolate triceps so you don't use your body weight | https://www.youtube.com/watch?v=3jxrjl4B8-U | |||||||||||||||||||||
11 | Overhead Tricep Press | Cable machine, rope attachment | Start with weight and hands at base of neck, extend arms up | 5 | 8-12 | Ready to Increase Weight | Currently taking it easy due to broken rib | https://www.youtube.com/watch?v=nRiJVZDpdL0 | ||||||||||||||||||||||
12 | Reverse Grip Tricep Pull Down | Cable machine, easy grip bar | Reverse grip on easy bar | 5 | 8-12 | Standard | Getting the weight in place beside my body and moving it around helps me get in position | https://www.youtube.com/watch?v=hS82Wlo67O0 | ||||||||||||||||||||||
13 | Tricep Dip | parallel bars, weight belt* | Body straight up and down, dip downward | 5 | 8-12 | Standard | Use a weight belt to add weights once you can do 3x10 with body weight; scale with adjusted dip machine or elastic bands if you can't dip with good form; fight for good ROM - easy to cheat | https://www.youtube.com/watch?v=osUnjgwoh_Y | ||||||||||||||||||||||
14 | Skull Crusher | Free weights, bench | Lie down on bench flat, keep elbows locked slightly at something like 65 degrees, bring bar down over forehead and then back to straight arm | 5 | 8-10 | Standard | Honestly this one is largely option and the last one I would add in | https://www.youtube.com/watch?v=3jxrjl4B8-U | ||||||||||||||||||||||
15 | Tricep kick backs | Cable machine, free weights* | Lean forward, use one arm to push cable back while keeping elbow stationary | 5 | 10-12 | Standard | Go easy on this at first, becuase it can be hard on the wrists | https://www.youtube.com/watch?v=cvjnkqjxreg | ||||||||||||||||||||||
16 | Shoulders | Shoulder Press | Seated Shoulder Press Machine | Seated with seat adjusted to low setting | 5 | 10-15 | Ready to Increase Weight | https://www.youtube.com/watch?v=QAQ64hK4Xxs&t=317s | ||||||||||||||||||||||
17 | Egyptian cable cross | Cable machine | Use off hand to stabilize against machine and lean away from the machine (body becomes hypoteneuse of floor to vertical triangle), split stance, grab handle between legs and lift away from machine | 5 each arm | 10-15 | Standard | It looks really goofy, but it works for capping your shoulders | https://www.youtube.com/watch?v=oU78rBkB1sU | ||||||||||||||||||||||
18 | Shrugs | Smith Machine | Grab weights on either side of body, shrug up, hold briefly at top | 5 | 10-15 | Standard | Can also be done with bar or cable machine | https://www.youtube.com/watch?v=hh8EU1iSyYw | ||||||||||||||||||||||
19 | Front shoulder raises | Free weights | Overhand grip, lift weights up and away from body with straight arms | 5 | 8-12 | Standard | This is the one I would skip if I were to skip any | https://www.youtube.com/watch?v=66JfOupXtxE | ||||||||||||||||||||||
20 | Pull | Biceps | Incline hammer curl | Free weights | Lean back at 45 degree angle, grab weights like a heavy martini glass and raise upwards | 5 | 8-12 | Ready to Increase Weight | I would do this one first for biceps | https://www.youtube.com/watch?v=qpVDPGBij2A | ||||||||||||||||||||
21 | Rope hammer curls | Cable Machine and rope | 5 | 5 | Ready to Increase Weight | |||||||||||||||||||||||||
22 | Preacher Curls | Preacher Curl Machine | Sit at end of bench, lean forward, place eblow on inner thigh, lift weight, one arm at a time | 5 | 8-12 | Standard | Always always always | |||||||||||||||||||||||
23 | Reverse Grip Bicep Curls | Cable machine | Overhand grip, bicep curl up | 5 | 8-10 | Standard | This one is minor and definitely optional | https://www.youtube.com/watch?v=1PEKENchiuQ | ||||||||||||||||||||||
24 | Standard Bicep Curls | Cable Machine | Underhand grip, bicep curl up | 5 | 8-12 | Standard | This is the finisher I use for biceps | https://www.youtube.com/watch?v=1W1w4ens3n0 | ||||||||||||||||||||||
25 | Dumbell Side Curl | Free weight | 5 | 10-12 | Ready to Increase Weight | https://www.youtube.com/watch?v=XW9_mqdsY7s | ||||||||||||||||||||||||
26 | Chin ups | Pull-up bar | Underhand grip chin up | 5-failure | 10 | Difficult | Lol hard, can use bands or a dip machine to make this more accessible | https://www.youtube.com/watch?v=oqDpaZkfV0o | ||||||||||||||||||||||
27 | Back | Wide grip pull up | Pull up bar | Overhand, wide grip pull ups | 5 | 10 | Difficult | Lol hard, can use bands or a dip machine to make this more accessible | https://www.youtube.com/watch?v=oqDpaZkfV0o | |||||||||||||||||||||
28 | Lat pull downs | Lat Pull Down Machine | Using wide bar and wide grip, lean back slightly and pull weight down to clavicle | 5 | 8-12 | Difficult | Don't use too much momentum, control is more helpful than just weight | https://www.youtube.com/watch?v=Hdc7Mw6BIEE | ||||||||||||||||||||||
29 | Narrow grip lat pull down | Cable Machine, bench | Using narrow parallel grip | 5 | 10-12 | Standard | ||||||||||||||||||||||||
30 | Seated Row | cable machine, bench, foot brace | Seated, martini glass grip on double martini glass handles, pull weights towards your sternum | 5 | 8-12 | Difficult | Pull towards xyphoid process | https://www.youtube.com/watch?v=xQNrFHEMhI4 | ||||||||||||||||||||||
31 | Rear deltoid fly | Specialized machine | Seated, arms out front, bird wing fly backwards towards back with straight arms | 5 | 8-12 | Difficult | Oh THAT'S why there's a cushion over the machine -- you will bonk your head | https://www.youtube.com/watch?v=JL8nHvZcAK8 | ||||||||||||||||||||||
32 | Decline wide row | The thing that looks like an extreme Victorian Leaning Board | Get into a position where weight of body is supported on middle rib cage, and pull weight up and back towards body | 5 | 8-12 | Difficult | ||||||||||||||||||||||||
33 | Legs | Hamstrings | Deadlifts | Squat rack | Wide-ish stance, one hand over grip, one hand under grip, lift barbell up being careful with lower back | 5-8 | 6-8 | Standard | For real be careful with your back -- this one can lead to injury if done incorrectly; it also hits glutes | https://www.youtube.com/watch?v=ytGaGIn3SjE&t=358s | ||||||||||||||||||||
34 | Hamstring Curls | Hamstring curl machine | Insert body, curl calves towards butt, repeat | 5 | 8-12 | Difficult | Play around with toes flexed or extended | https://www.youtube.com/watch?v=F488k67BTNo | ||||||||||||||||||||||
35 | Glutes | Glute thrusts | Barbell, glute thrust machine | Sit down, buckle belt across hips, thrust | 5 | 6-8 | Standard | Consider extra hip pads | https://www.youtube.com/watch?v=xDmFkJxPzeM | |||||||||||||||||||||
36 | Donkey kicks | Donkey kick machine | Either use the machine and push back with your foot or get down in a tabletop position and raise one leg at a time towards the sky behind you | 5 per side | 10-15 | Easy | I prefer the machine for the added weight, but you can just add reps if you are going body weight | https://www.youtube.com/watch?v=Im5nE3J558k | ||||||||||||||||||||||
37 | Walking lunges | Free weights | Alternate lunges | 5 | 20 | Standard | Find a long room, make sure you get your back knee close to the ground when you lunge | https://www.youtube.com/watch?v=YYWhkctnP2o | ||||||||||||||||||||||
38 | Quads | Squats | Squat rack | Squat low and repeat | 5-8 | 6-8 | Standard | Use the god damned cushion - fewer reps with heavy weights | https://www.youtube.com/watch?v=-AWLDxutS08 | |||||||||||||||||||||
39 | Leg Press | Leg press machine | Sit in machine, adjust height to medium to low squat, and then press away | 4-6 | 8-12 | Standard | I try not to get too deep in setup | https://www.youtube.com/watch?v=UYdx6ammdwU | ||||||||||||||||||||||
40 | Quad Extensions | Quad extension machine | Sit in machine, adjust leg length, curl | 5 | 8-12 | Standard | This one starts to aggravate my knees and ankles if I do too many | https://www.youtube.com/watch?v=vRQpiTwUeyM | ||||||||||||||||||||||
41 | Incline leg press | Incline leg press machine | THIS ONE BROKE MY RIB - BE CAREFUL - Adjust feet to be LOW on the platform, and don't go too deep | 6-10 | 8-12 | Standard | ||||||||||||||||||||||||
42 | Calves | Seated Calf Raises | Calf raise bench | Sit on bench with legs under pads and balls of feet only on platform, lift and extend downward, repeat | 5 | 12-15 | Standard | This is the only thing I have ever done that actually makes my calves sore in a good way | https://www.youtube.com/watch?v=JbyjNymZOt0 | |||||||||||||||||||||
43 | Standing calf raises | Free weight or plate and a jazzercise step | 6-10 on each side | 10-15 on each side | Ready to Increase Weight | |||||||||||||||||||||||||
44 | Abs | Upper | Weighted Crunches | Cable machine | Tabletop position with hands gripping rope ends next to ears, crunch downward so your forehead goes towards your navel | 6-10 | 12-20 | Easy | Don't sit back into it. Try to keep your hips square. | https://www.youtube.com/watch?v=3qjoXDTuyOE | ||||||||||||||||||||
45 | Lower | Leg Raises | Pull Up Bar | Hang from rings or pull-up bar or captain's chair (decreasing difficulty), using straight legs lift toes towards the rings/bar | 5-10 | 10 | Difficult | Add ankle weights if needed | https://www.youtube.com/watch?v=or7KtIgxchE | |||||||||||||||||||||
46 | Sex Idiot Routine | Squishy mat, free weight or medicine ball | Follow along with this sex idiot with neck tattoos | 1-2 | 1 | Difficult | I skip the first and last sections becuase cardio is my enemy | https://www.youtube.com/watch?v=3p8EBPVZ2Iw&t=518s | ||||||||||||||||||||||
47 | Obliques | Oblique weighted side crunches | plates | 5-10 on each side | 10-15 | Standard | https://www.youtube.com/watch?v=oWDdHeJP7QM | |||||||||||||||||||||||
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