Click Here for Free Bodybuilding and Fitness Magazine Subscription
Casey Viator Workout
Casey Viator Workout Routine
Monday
Ab warm-up decline situps 2 sets 50 reps hanging leg raises 2 sets 15 reps
Chest
Pec Deck 3 sets 10-12 reps
Incline presses 3 sets 10-12 reps
Smith Machine benches 3 sets 10-12 reps
Biceps
Machine curls 3 sets 10-12 reps
Dumbell hammer curls 3 sets 10-12 reps
Standing barbell curls 3 sets 8-10 reps
Calfs
Standing calf raise 3 sets 15-20 reps
Tuesday
ab warm-up same as Monday
Shoulders
Side laterals 3 sets 10-12 reps
Rear delt machine 3 sets 10-12 reps
Front presses 3 sets 8-10 reps
Barbell upright rows 3 sets 8-10 reps
Legs
Leg extensions 3 sets
Squats ( Smith machine) 3 sets 10-12 reps
Leg presses 3 sets 10-12 reps
Leg curls 3 sets 10-12 reps
Thursday
abs warm-up as usual
Back
Wide grip pulldowns 3 sets 12-15 reps
One arm dumbell rows 3 sets 10-12 reps
Seated cable rows 3 sets 10-12 reps
Lower back
Hyper-extensions 3 sets w/weight 12 -15 reps
Triceps
Standing tricep pushdowns 3 sets 10-12 reps
Tricep overhead press e/z curl bar, 3 sets 10-12 reps
Close grip benches 3 sets 10-12 reps
Friday (priority Day) ab warmup as usual
Shoulders
Upright rows 3 sets 10-12 reps
Front presses 3 sets 10-12 reps
Legs
Leg extensions 3 sets 10-12 reps
Leg presses 3 sets 10-12 reps
Biceps
Concentration curls 3 sets 10-12 reps
Cable curls (overhead)