Robert Cheeke's 2011 Training Programs: All free weights/bodyweight, No machine or cable exercises by Robert Cheeke

Chest workout

Total body Warm-up with little to no rest between the 3 exercises, circuit style. (Push-ups, followed by
Jumping Jacks, followed by Squats. Complete the cycle 3 times).

Push-ups x 3 sets

Jumping jacks x 3 sets

Bodyweight squats x 3 sets

Working sets

Incline barbell bench press x 4 sets

Flat barbell bench press x 4 sets

Decline barbell bench press x 4 sets

Incline dumbbell flys x 4 sets

Dips x 4 sets

Back Workout

Total body Warm-up with little to no rest between the 3 exercises, circuit style. (Push-ups, followed by
Jumping Jacks, followed by Squats. Complete the cycle 3 times).

Push-ups x 3 sets

Jumping jacks x 3 sets

Bodyweight squats x 3 sets

Working sets

Wide grip pull-ups x 3 sets

Narrow grip pull-ups x 3 sets

T-bar rows x 4 sets

Barbell deadlifts x 4 sets

Bent-over barbell rows x 4 sets

Leg workout

Total body Warm-up with little to no rest between the 3 exercises, circuit style. (Push-ups, followed by
Jumping Jacks, followed by Squats. Complete the cycle 3 times).

Push-ups x 3 sets

Jumping jacks x 3 sets

Bodyweight squats x 3 sets

Working sets

Barbell squats x 6-8 sets

Barbell or dumbbell lunges x 6 sets

Weighted Calf raises x 6 sets

Arm workout

Total body Warm-up with little to no rest between the 3 exercises, circuit style. (Push-ups, followed by
Jumping Jacks, followed by Squats. Complete the cycle 3 times).

Push-ups x 3 sets

Jumping jacks x 3 sets

Bodyweight squats x 3 sets

Working sets

EZ Curl bar biceps curls x 4 sets

Alternating dumbbell biceps curls x 4 sets

Alternating dumbbell hammer curls x 4 sets

Narrow grip bench press x 4 sets

EZ curl bar skull crushers x 4 sets

Overhead triceps dumbbell extensions x 4 sets

Shoulder workout

Total body Warm-up with little to no rest between the 3 exercises, circuit style. (Push-ups, followed by
Jumping Jacks, followed by Squats. Complete the cycle 3 times).

Push-ups x 3 sets

Jumping jacks x 3 sets

Bodyweight squats x 3 sets

Working sets

Dumbbell lateral raises x 4 sets

Dumbbell front raises x 4 sets

Dumbbell rear delt raises x 4 sets

Dumbbell overhead press x 4 sets

Dumbbell shrugs x 4 sets

Barbell Military Press x 4 sets

Abdominal Workout

Total body Warm-up with little to no rest between the 3 exercises, circuit style. (Push-ups, followed by
Jumping Jacks, followed by Squats. Complete the cycle 3 times).

Push-ups x 3 sets

Jumping jacks x 3 sets

Bodyweight squats x 3 sets

Working sets

Hanging leg raises x 5 sets

Hanging leg windshield wipers x 5 sets

Hanging knee raises to left side x 5 sets

Hanging knee raises to right side x 5 sets

Decline sit-ups x 5 sets

Decline weighted sit-ups x 5 sets

Decline medicine ball partner assisted sit-ups x 5 sets

Bridge static hold x 5 sets