Workout Routine: Haley Davis

Last Updated on January 7, 2021

Right now I am training two days on and one day off every week. I am hitting the same body part every four days. I do not have a set day of the week to train a certain muscle. Whatever day legs fall on is whatever day I will train them. For example:

Monday – Back, Biceps, Cardio

Tuesday – Legs, Plyometricks, Abs

Wednesday – Rest

Thursday – Shoulders, Triceps

Friday – Back, Biceps, Cardio

Saturday – Rest

Sunday – Legs, Plyometrics, Abs

Monday – Shoulders, Triceps

Back

Wide Grip Cable Row (4 sets x 12-15 reps)

Close Grip Cable Row (4 sets x 12-15 reps)

Reverse Cable Cross Over (4 sets x 12-15 reps)

Lat Pull Down (4 sets x 12-15 reps)

Bicep

Dumbbell Curls (4 sets x 12-15 reps)

Straight Bar Curls (4 sets x 12-15 reps)

Laying Cable Curls (4 sets x 12-15 reps)

Preacher Bar or E-Z Bar Curls (4 sets x 12-15 reps)

Legs/Lower body

Box Step ups (4 sets x 25)

Glute Kickbacks (4 sets x 50)

Lunges or One Legged Lunges- (4 sets/Leg x 25 reps)

Leg Extentions (4 sets x 15-20)

Laying Leg Curls (4 sets x 15-20)

Hyper Extensions (4 sets x 15-20)

Dumbbell Squats (4 sets x 25)

Seated Calves (4 sets x 25)

Standing Calves (4 sets x 25)

Shoulders

Over head Dumbbell Press (4 sets x 12-15 reps)

Up Right Rows (4 sets x 12-15 reps)

Side Laterals (4 sets x 12-15 reps)

Peck Deck Machine (Facing Peck Deck) (4 sets x 12-15 reps)

Triceps

Rope Cable Press Down (4 sets x 12-15 reps)

Straight Bar Cable Press Down (4 sets x 12-15 reps)

Dips (4 sets x 12-15 reps)

Overhead Dumbbell or Overhead Cable Extensions With Rope (4 sets x 12-15 reps)

Abs

Laying Scissor Kicks (4 sets x 50 reps)

Laying Bicycle Kicks (4 sets x 50 reps)

Hanging Leg Raises (4 sets x 25 reps)

Incline Crunch (with weight) (4 sets x 25 reps)

Plank (4 sets x 60 seconds)