Connor Murphy’s Workout

Monday Chest Day

Flat Bench Press 4 sets of 1o reps

Dumbbell Flat Press 4 sets of 8 reps

Incline Dumbbell Press 4 sets of 12 reps

Incline Dumbbell Flys 4 sets of 10 reps

Upper Chest Squeezes with T-Bar Row 4 sets of 12 reps (see picture below)

Cables Flys 4 sets of 10 reps

weighted Dips 4 sets of 10 reps

Tuesday Back and Biceps Day

T-Bar Rows 4 sets of 12 reps

Seated Lat Pull Downs 4 sets of 10 reps

Dead Lifts 4 sets of 10 reps

Bent Over Barbell Rows 4 sets of 12 reps

Seated Rows 4 sets of 10-12 reps

Seated Curl Bar Biceps Curls 4 sets of 10 reps

Cable Lat Pull Downs 4 sets of 12 reps (see

picture below)
Standing Dumbbell Shrugs 4 sets of 10 – 12
reps

Wednesday Leg Training

Standing Free Weight Barbell

Squats 4 sets of 10 reps
Leg Press 4 sets of 10 reps

On Legged Stationary Lunges 4

sets of 8 reps (each leg)
Leg Extension Machine 4 sets of 12 reps Super-set with Lower weight afterwards till failure.

Leg Curl Machine 4 sets of 10 reps

Standing Machine Calf Raises 4 sets of 10 reps

Thursday Shoulder Training

Military Press 4 sets of 10 reps

Seated Dumbbell Shoulder Press 4 sets of 10 reps

Dumbbell Lateral Raises 4 sets of 10 -12 reps

Machine Reverse Fly’s 4 sets of 10 reps

Machine Shoulder Press 4 sets of 10 reps

45lb Plate Raises 3 sets of 12 reps

Front Dumbbell Raises 4 sets of 10 reps

Friday Core Training

Cable Crunches

Leg raises

Oblique Crunches with Weight Ball

Body Crunches (see picture below)

Abdominal roles

Decline Sit Ups

Connor Murphy Doing Body Crunches

Saturday and Sunday Off Days

Again this workout routine is not his official workout routine but an very close idea of what his workout
routine might look like.