Category: Workouts

BODY BY STACY 5 DAY WEIGHT WORKOUT

(4 sets of 12 w/ 30 sec rest)

DAY 1 LEGS:

1. PLEIADES w/ dumbell

2. SQUATS on hacksquat machine

3. LEG EXTENSIONS sitting machine

4. HAMSTRING CURLS on belly

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DAY 2 CHEST:

1. FLAT BENCH PRESS dumbells

2. INCLINE BENCH PRESS use knees to position dumbells

3. DECLINE BENCH may use hammer strength machine

4. CABLE CROSS-OVERS

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DAY 3 BACK:

1. LAT PULL DOWNS – wide grip

2. PULL DOWNS w/ UNDERHAND GRIP

3. SEATED ROWS

4. CABLE PULL DOWNS @ ANGLE – sitting on knees on floor

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DAY 4 SHOULDERS:

1. SHOULDER PRESS w/ DUMBBELLS

2. FRONT ARM DUMBBELL RAISES – altogether straight arms

3. BENT ARM LATERAL RAISES – chicken dance

4. INCLINE DUMBBELL LATERAL RAISES – on belly

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DAY 5 ARMS:

1. SEATED DUMBBELL BICEP CURLS – alt’g w/ twist

2. TRICEP BENCH DIPS

3. 21s ON CURVED BARBELL
* First 7 Reps: Curl from the bottom up to a 90-degree angle (lower half).
* Next 7 Reps: Curl from the 90-degree angle up to your shoulders (upper half).
* Final 7 Reps: Curl through the full range of motion from bottom to top.

4. OVERHEAD (seated) TRICEP EXTENSIONS

*******  (Extra Arms) *******
A. STRAIGHTBAR BICEP CURLS – seated w/ wide grip

B. CABLE BICEP CURLS @ SHOULDER HEIGHT

C. CABLE TRICEP CURLS – BENDING 90° @ WAIST

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Body By Stacy – Bicep & Tricep Exercise

ARM DAY
(4 sets of 12 w/ 30 sec rest)

1. SEATED DUMBBELL ARM CURLS – alt’g w/ twist

2. TRICEP BENCH DIPS

3. 21s ON CURVED BARBELL
* First 7 Reps: Curl from the bottom up to a 90-degree angle (lower half).
* Next 7 Reps: Curl from the 90-degree angle up to your shoulders (upper half).
* Final 7 Reps: Curl through the full range of motion from bottom to top.

4. OVERHEAD (seated) TRICEP EXTENSIONS w/ single dumbbell

*******  (Extra Arms) *******
A. STRAIGHTBAR BICEP CURLS – seated w/ wide grip

B. CABLE BICEP CURLS @ SHOULDER HEIGHT

C. CABLE TRICEP CURLS – BENDING 90° @ WAIST


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* ONE body area.
* FOUR different exercises.
* TWELVE reps for each exercise.