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Casey Viator Workout

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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)

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