Barangay System

Workout Description

The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 minutes between exercises. As always, perform a warm up by doing 5-10 minutes cardio followed by stretching and some warm up sets on the first exercise.

Work the Abs on a Monday and/or Friday if desired.

Daily Workout Schedule:

Day 1 - Chest and Biceps |

Chest |

Exercise | Sets | Reps |

Incline Smith Machine Press | 4 | 10 |

Flat Bench Barbell Press | 4 | 10 |

Chest Dips | 3 | 10 |

Pecs Dec | 3 | 12 |

Biceps |

Exercise | Sets | Reps |

EZ Bar Curls | 3 | 8-10 |

Concentration Curls | 3 | 10 |

Reverse Barbell Curls | 3 | 12 |

Workout Notes: |

Use 3-1-3 timing on Incline Smith Machine Press |

Tuesday - Rest Day

Day 2 - Legs and Shoulders |

Legs |

Exercise | Sets | Reps |

Squat | 5 | 10 |

Leg Press | 4 | 10-12 |

Stiff Leg Deadlifts | 4 | 8-10 |

Seated Calf Raise | 3 | 8-10 |

Standing Calf Raise | 3 | 12-15 |

Shoulders |

Exercise | Sets | Reps |

Dumbbell Shoulder Press | 4 | 8-10 |

Seated Dumbbell Lateral Raise | 3 | 10 |

Rear Delt Machine | 3 | 10 |

Dumbbell Shrugs | 4 | 10-12 |

Notes |

Try some deep squats with 3-2 rep timing (use lighter weight) for some variation. Use a drop set on the leg press machine to give the quads a shock. If your gym doesn't have a Rear Deltoids Machine substitute Reverse Dumbbell Flyes. Use 3-1-3 rep timing on the seated lat raises |

Thursday - Rest Day

Day 3 - Back and Triceps |

Back |

Exercise | Sets | Reps |

Wide Grip Pullups | 4 | 8-12 |

Lat Pull Downs | 4 | 10 |

One Arm Dumbbell Row | 4 | 10 |

T-Bar Rows | 4 | 10 |

Triceps |

Exercise | Sets | Reps |

Lying Tricep Extension | 3 | 10 |

Rope Pulldowns | 3 | 12 |

Reverse Single Arm Extension | 3 | 12 |

Notes |

3-1-3 rep timing on Lat pull down machine |

Weekend - Rest