Eric Burton Home Page
This is your home page, here you will find your current exercise program, you nutrition plan, links to pages that will be useful for you.
Stats
Start Date: 4/14/24
Click on the exercise to be taken to the exercise description.
Day 1: Back
- Lat Pulldown
- 1 warm-up set & 5 working sets
- Heavy Weight
- 1 warm-up set & 5 working sets
- High Rows
- 1 warm-up set & 5 working sets
- Heavy Weight
- 1 warm-up set & 5 working sets
- Seated Cable Row
- 1 warm-up set & 5 working sets
- Heavy Weight
- 1 warm-up set & 5 working sets
- One Arm Low Row
- 1 warm-up set & 5 working sets
- Heavy Weight
- 1 warm-up set & 5 working sets
- TRX Overhand Rows
- 4 working sets
- Body Weight
- 4 working sets
Day 2: Chest
- Cable Flys
- 3 warm-up sets
- light-medium weight
- 3 warm-up sets
- Chest Press Machine
- 3 warm-up sets
- light-medium weight
- 3 warm-up sets
- Incline Dumbbell Press
- 1 warm-up & 5 working sets
- Heavy
- 1 warm-up & 5 working sets
- Incline Machine Press
- 5 working sets
- Heavy
- 5 working sets
- Flat Dumbbell Press
- 5 Working Sets
- Heavy
- 5 Working Sets
- Dips / Weighted Dips / Assisted Dips
- 5 working sets
- to failure
- 5 working sets
Day 3: Legs
- Leg Extension
- 3 sets of 12 reps - Warm-up
- Light Weight
- 3 sets of 12 reps - Warm-up
- Stabilized Squat
- 5 sets of 12 reps
- Body weight
- 5 sets of 12 reps
- V-Squat
- 4 sets of 8-12 reps
- Super Heavy weight
- 4 sets of 8-12 reps
- Leg Press
- 3 sets of 12 reps
- Medium to Heavy Weight
- 3 sets of 12 reps
- Split Squat
- 2 sets of 12 reps each leg
- body weight
- 2 sets of 12 reps each leg
- Lower Back Extension Bench
- 2 sets of 12 reps
- Bodyweight only
- 2 sets of 12 reps
Day 4: Arms
- Standing Bicep Curl
- 4 sets of 12 reps
- Heavy weight
- 4 sets of 12 reps
- Bicep Machine Curl
- 4 sets of 12 reps
- Heavy weight
- 4 sets of 12 reps
- Incline Dumbbell Curl
- 4 sets of 12 reps
- Medium weight
- 4 sets of 12 reps
- Dips
- 4 sets of 12 reps
- Bodyweight
- 4 sets of 12 reps
- Close Grip Tricep Press
- 4 sets of 12 reps
- Heavy weight
- 4 sets of 12 reps
- Tricep Rope Pushdown
- 4 sets of 12 reps
- Heavy weight
- 4 sets of 12 reps
Day 5: Shoulders
- Lateral Raises
- 3 sets 12 reps
- Light weight
- 3 sets 12 reps
Next exercise you will be supersetting the two. Do a set of behind the neck shoulder press with the weighted bars, then when you finish immediately grab dumbbells for lateral raises. Then rest after the lateral raises. Do 5 sets of the superset.
- Behind the Neck Standing Shoulder Press
- Start with just the bar and go up to 25 lbs on each side
- Lateral Raises
- Start with 15 LB dumbbells
- Arnold Press
- 3 sets 12 reps
- Medium weight
- 3 sets 12 reps
- Upright Rows
- 3 sets of 12 reps
- Heavy Weight
- 3 sets of 12 reps
- Front Grip Shoulder Press
- 3 sets of 15 reps
- Medium Weight
- 3 sets of 15 reps