Workout Routines

Workout Routines

Going to the gym without a plan can keep you from reaching your full potential.  Here are some basic outlines for a few different types of workouts to help you with some direction for your workout goals so that you get the maximum results possible.  Whether you want a mass building workout routine, a muscle and strength building workout routine or a full body workout routine, Icon Supplements has a plan for you to follow. Supplement your workout routines with the best fitness supplements at the lowest prices including prohormones, amino acids, creatines, protein and preworkout supplements to see bigger results quicker!!

10 Week Mass Building Routine


Monday – Chest and Triceps

Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8

Tuesday – Back and Biceps

Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10

Wednesday – Rest Day/Cardio


Thursday – Shoulders and Forearms

Shoulders
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4

Friday – Legs

Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12

Saturday and Sunday – Rest Days

 

Muscle and Strength Routine


Monday – Chest and Triceps

Chest
Exercise Sets Reps
Incline Dumbbell Press 4 8 to 10
Flat Bench Press 4 8 to 10
Incline Dumbbell Flyes 3 10
Cable Crossovers 3 10
Triceps
Exercise Sets Reps
Close Grip Bench Press 3 10
Overhead Rope Extensions 3 10
Reverse Pushdowns 3 10

Tuesday – Legs

Quads, Hamstrings and Glutes
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Leg Press 4 10
Leg Extensions 3 12
Stiff Leg Deadlift 4 10
Leg Curls 3 12
Calves
Exercise Sets Reps
Smith Machine Calf Raises 4 12
Seated Calf Raise 4 8

Tuesday – Legs


Wednesday – Rest Day


Thursday – Shoulders

Shoulders
Exercise Sets Reps
Military Press 4 10
Dumbbell Lateral Raises 3 10
Bent Over Reverse Crossovers 3 10
Plate Shrugs 3 10

Friday – Back and Biceps


Back
Exercise Sets Reps
Wide Grip Pull Up 4 10
Lat Pull Down 4 10
Seated Cable Rows 4 10
Bent Over Barbell Row 4 10
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8-10
Seated Alternate Dumbbell Curl 3 8-10
Hammer Curls 3 10

Saturday and Sunday – Rest Days