Miggy’s Full Body Pump

Getting after it one day at a time. I will be implementing the workouts to include cardio and two muscle groups per workout which are hit twice a week. 

1.) Arms (3 workouts) and Chest (2 workouts)
2.) Shoulders (3 workouts) and Back (2 workouts)
3.) Legs (2-3 workouts) and Arms (2 workouts)
4.) Chest (3 workouts) and Shoulders (2 workouts)
5.) Back (3 workouts) and Legs (2 workouts)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Cardio

Alternating Dumbbell Curl

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Incline Chest Fly (Dumbbell)

Incline Bench Press (Barbell)

Arms/Chest

Arnold Press

External Rotation With Cable

Single Arm Landmine Row

Incline Dumbbell Row

Shoulders/Back

Squat (Barbell)

Cable Hip Adduction

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Legs/Arms

Bench Press (Dumbbell)

Decline Dumbbell Flyes

Decline Bench Press (Dumbbell)

Lateral Raise (Cable)

Upright Row (Barbell)

Chest/Shoulders

Pull-Up (Band)

Lat Pulldown (Single Arm)

T-Bar Row

Good Morning

Single Leg Deadlift (Dumbbell)

Back/Legs

Incline Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Cable Curl

Cable Crossover

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Seated Front Raise

Lying Rear Lateral Raise

V-Bar Pull-Down

Shrug (Dumbbell)

Single-Leg Leg Curl

Single-Leg Leg Extension

Hammer Curl (Cable)

Bicep Curl (Barbell)

Bench Press (Barbell)

Low Cable Cross Over

Chest Fly (Cable)

Single-Arm Linear Jammer

Straight Arm Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Hip Thrust (Barbell)

Lunge (Dumbbell)

Seated Dumbbell Curl

Cross Body Hammer Curl

Tricep Kickback

Decline Bench Press (Barbell)

Barbell Shoulder Press

Rear Delt Row (Barbell)

Rear Delt Fly (Cable)

One Arm Bent Over Row

Glute Kickback (Cable)

Standing One-Arm Cable Curl

Single-Arm Cable Crossover

Incline Cable Flye

Flat Bench Cable Flyes

Bent Over Low-Pulley Side Lateral

Low Pulley Row To Neck

Chin-Up (Bodyweight)

Rope Straight-Arm Pulldown

Kneeling Single-Arm High Pulley Row

Alternate Incline Dumbbell Curl

Reverse Cable Curl

Dip (Bodyweight)

Straight-Arm Dumbbell Pullover

Bent Over Dumbbell Rear Delt Raise

One-Arm Side Laterals

Standing Palm-In One-Arm

Seated Good Mornings

Leg Extension

Standing Leg Curl

Close-Grip EZ Bar Curl

Front Cable Raise

Cable Rope Rear-Delt Rows

Wide Grip Lat Pulldown

Seated One-Arm Cable Pulley Rows

Kneeling High Pulley Row

Lunge (Barbell)

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