Evan McGovern’s “Killin’ It” Ultimate Weekly Workout Routine
*BB=Barbell
*DB=Dumbell

*2-4 sets of 7-12 reps for every exercise unless specified otherwise (HIGH REP=15-20)

*Remember Compound Movements are KING work them first and most!

MONDAY & THURSDAY - Chest/Biceps

CHEST:
Decline Bench BB
Flat Bench BB or DB
Incline BB Press
Incline DB Press
DB Flyes
Incline Cable Flyes
Bentover Crossovers
Dips for Chest (lean forward and go down til chest is involved)
Kettle Bell/DB Pushups

BICEPS (1/3 of your arm lol):
Sitting 2 arm DB Curls
1 arm DB Preacher Curls
Standing EZ Bar/wide grip BB Curls
Incline 2 arm Hammer Curls
Zottman DB Curls (light weight burnout)
DB Concentration Curls (sitting)

TUESDAY & FRIDAY – Shoulders/Traps/Legs

SHOULDERS:
Cable Internal/External Rotation
Smith Machine Seated Overhead (Shoulder/Military) Press
DB Shoulder Press
Lateral/Frontal DB Raises
Low Pulley Raises
Reverse Butterfly Machine
Reverse Bentover DB Flyes

TRAPS:
Upright Cable Rows
Smith Machine/DB Shrugs (High Reps)

LEGS (do last):
Leg Extensions
Free Weight BB Squats
DB Lunges (add 50% bodyweight in DBs)
Leg Press (high reps)
Leg Curls
Deadlift (optional on leg day)
Seated Calf Raises
Calf (Leg) Press

WEDNESDAY & SATURDAY - Back/Forearms/Triceps

BACK:
Wide Grip Pullups (add weight if needed)
Wide Grip Lat Pulldown (pull to chest)
DB Pullovers
One Arm DB Row
Bentover Smith Machine Row
Close Grip/Wide Grip Cable Row
Romanian (straight leg) Smith Machine Deadlift
Back Extensions (Lower Back)

FOREARMS:
Standing Palms-Up Barbell Behind The Back Wrist Curl
Wrist Roll-Ups

TRICEPS:
Dips (LEAN BACK, don’t go too low, add weight if needed)
Diamond Pushups
Close Grip Bench (Smith Machine because you can use suicide grip and keep elbows tight)
Tricep Cable Pushdown (straight bar)
Skullcrushers (EZ Bar)
Cable Rope Overhead Triceps Extension

SUNDAY=REST DAY

Right after workout and protein shake add
CARDIO and then ABS 3-5x a week:

CARDIO (Low Intensity)
20 min. of brisk walk (4 mph)on treadmill
Maintain 60% of your maximum heart rate for your age throughout if you want to burn fat and not muscle

ABS:
Hanging Knee Raises (Straps are best)
Rope Cable Crunch
Decline Situps
Bosu Ball Crunches

In summary, work out 6 days a week, working out every muscle group twice a week.