Bob Paris Workout

Day 1
Chest, shoulders, triceps, abdominals
Day 2
Front thigs, hamstrings, calves
Day 3
Back, traps/lower back, biceps, forearms
Day 4
Rest from weights or do cardio 20-30 minutes
Day 5
Repeat Day 1
Day 6
Repeat Day 2
Day 7
Repeat Day 3
DAY 1 Sets Reps
Weight
Incline Bench Presses 4 6-8
Incline Flyes 4 12 - 15
Flat Dumbbell Presses 3 6-8
Across Bench Pull-overs 3 15 - 20
Dumbbell Side Raises 4 10 - 12
Rear Pulley Crunches 4 12 - 15
Barbell Presses Behind The Neck 4 6-8
Bench Dips 4 15 - 20
Push-downs 4 6-8
Two-Dumbbell Kickbacks 3 10 - 12
Hanging Leg Raises 3 15 - 20 (tri-set)
Lying Leg Raises 3 15 - 20 (tri-set)
Crunches 3 15 - 20 (tri-set)
Cardio 20 - 30 minutes
DAY 2
Extensions 4 15 - 20
Front Squats 4 12 - 15
Lunges 4 10 - 12 (each leg)
Lying Leg Curls 4-5 12 - 15 (bi-set)
Stiff-Leg Deadlifts 4-5 12 - 15 (bi-set)
Standing Calf Raises 3-4 20 - 25 (tri-set)
Seated Calf Raises 3-4 12 - 15 (tri-set)
Tibia Raises 3-4 20 - 25 (tri-set)
DAY 3
Wide-Grip Pulldowns 4 12 - 15
Close-Grip Pulldowns 4 8 - 10
One-Dumbbell Rows 4 10 - 12
Half Deadlift/Shrugs 3 8 - 10
Hyperextensions 3 20 - 25
Incline Dumbbell Curls 4 10 - 12
Barbell Curls 3-4 8 - 10
One-Arm Pulley Curls 3 12 - 15
Pulley Compound Wrist Curls 3 12 - 15
DAY 4
DAY 5 Rob
Bench Presses 4 6-8
Incline Dumbbell presses 4 8 - 10
Cable Crossovers 3 15 - 20
Across-Bench Pullovers 3 12 - 15
Dumbbell Presses 4 6-8
Seated Bent-Over Side Raises 4 10 - 12
Lying Compound Side Raises 4 10 - 12
Rope Push-Downs 4 6-8
Overhead Pulley Extensions 4 12 - 15
Lying French Prsses 3 15 - 20
DAY 6
Hack Squats 4 12 - 15
45-Degree Leg Presses 3 15 - 20
Leg Extension 4 15 - 20
Standing Leg Curls 4 12 - 15
Lying Leg Curls 4 10 - 12
Leg-Press Calf Raises 4 20 - 25
Seated Calf Raises 3 10 - 12 (bi-set)
Tibia Raises 3 15 - 20 (bi-set)
DAY 7
Wide Rear Pull-Downs 5 15 - 20
Low-Pulley Rows 4 6-8
T-Bar Rows 4 8 - 10
Dumbbell Shrugs 4 12 - 15 (bi-set)
Hyperextensions 4 20 - 25 (bi-set)
Concentration Curls 4-5 10 - 15
Barbell Preacher Curls 4 6-8
Zottman Curls 4 12 - 15
Barbell Wrist Curls 4 15 - 20
Week 1 2
DAY 1 Sets Reps
DAY 2 Sets Reps

Weight
Flat Dumbbell Presses 3 6-8
Dumbbell Side Raises 4 10 - 12
Barbell Presses Behind The Neck 4 6-8
Bench Dips 4 15 - 20
Push-downs 4 6-8
DAY 3
Front Squats 4 12 - 15
Lunges 4 10 - 12 (each leg)
DAY 4
Barbell Curls 3-4 8 - 10
DAY 5
DAY 6 Rob
Bench Presses 4 6-8
Incline Dumbbell presses 4 8 - 10
Seated Bent-Over Side Raises 4 10 - 12
Rope Push-Downs 4 6-8
Lying French Prsses 3 15 - 20
DAY 7
Leg Extension 4 15 - 20
Week 2 3
DAY 1 Sets Reps
Weight
Barbell Curls Wide Grip 3-4 8 - 10
Barbell Curls Close Grip 3 12 - 15 (bi-set)
Pulley Compound Wrist Curls 3 12 - 15 (bi-set)
DAY 2
DAY 3
Flat Barbell Bench Presses 4 6-8

Incline Barbell Bench Presses 4 6-8
Cable Crossovers 2 12 - 15 (bi-set)
Decline Barbell Bench Presses 2 10 - 12 (bi-set)
One-Arm Pulley Side Raises 4 12 - 15
Seated Dumbbell Presses 3 6-8
Bent-over Dumbbell Side Raises 3 8 - 10
Lying Barbell Kickbacks 4 8 - 10
One-Arm Pushdowns 4 6-8
Crunches 5 15 - 20
Hanging Leg Raises 4 15 - 20
DAY 4
Standing Leg Curls 4-5 15 - 20

Lying Leg Curls 4-5 12 - 15
Lunges 4 10 - 12
Leg Extensions 5 8 - 15
Donkey Calf Raises 4 12 - 15 (bi-set)
DAY 5
Rob
Wide Front Pull Ups 4 10 - 15
Barbell Rows 3 8 - 10
One Dumbbell Rows 3 6-8
Wide Rear Pull Downs 3 15 - 20
Dumbbell Half Deadlift/Shrugs 4-5 10 - 12
Incline Dumbbell Curls 3 10 - 12 (tri-set)
Barbell Curls 3 10 - 12 (tri-set)
Barbell Preacher Curls 3 10 - 12 (tri-set)
DAY 6
DAY 7
Incline Dumbbell Presses 4 8 - 10

Flat Dumbbell Presses 4 8 - 10
Dips for Chest 3 10 - 12
Seated Dumbbell Side Raises 3 12 - 15 (bi-set)
Presses Behind the Neck 3 12 - 15 (bi-set)
Alternating Front Dumbbell Raises 3 6-8
Push-downs 3-4 10 - 12 (tri-set)
Bench Dips 3-4 10 - 12 (tri-set)
Lying French Presses 3-4 10 - 12 (tri-set)
Lying Leg raises 3 15 - 25 (tri-set)
Scissors 3 10 - 12 (tri-set)
Twisting Crunches 3 15 - 25 (tri-set)
Week 3 4
DAY 1 Sets Reps
Weight
Back Squats 4 6-8
Extentions 3 15 - 20 (tri-set)
Hack Squats 3 12 - 15 (tri-set)
Sissy Squats 3 12 - 15 (tri-set)
Stff-Leg Deadlifts 4-5 8 - 10 (bi-set)
Standing Calf Raises 3 20 - 30 (tri-set)
Seated Calf Raises 3 20 - 30 (tri-set)
Tibia Raises 3 20 - 25 (tri-set)
DAY 2
Wide Front Pull-Ups 4 10 - 12

Wide Front Pull-Downs 3 6-8
T-Bar Rows 3 8 - 10
Straight-Arm Pull-Ins 3 12 - 15
Barbell Shrugs 4 15 - 20
Standing Alternating Dumbbell Curls 4 10 - 12
One-Arm Preacher Curls 3 12 - 15
Concentration Curls 3 6-8
Zottman Curls 3 12 - 15 (bi-set)
Two-Dumbell Wrist Curls 3 12 - 15 (bi-set)
DAY 3
DAY 4
Flat Barbell Bench Presses 4 6-8

Incline Barbell Bench Presses 4 6-8
Cable Crossovers 2 12 - 15 (bi-set)
Across-Bench Pull-overs 2 10 - 12 (bi-set)
Seated Dumbbell Presses 3 6-8
Lying Barbell Kickbacks 4 8 - 10 (bi-set)
One-Arm Push-downs 4 6-8 (bi-set)
Crunches 5 15 - 20
DAY 5
Rob
Standing Leg Curls 4-5 15 - 20
Lying Leg Curls 4-5 12 - 15
Lunges 4 10 - 12
45 - Degree Leg Presses 4 15 - 25
Leg - Press Calf Raises 4 15 - 20
Donkey Calf Raises 4 12 - 15 (bi-set)
DAY 6
Wide Front Pull Ups 4 10 - 15

One Dumbbell Rows 3 6-8
Wide Rear Pull Downs 3 15 - 20
Dumbbell Half Deadlift/Shrugs 4-5 10 - 12
Barbell Curls 3 10 - 12 (tri-set)
Barbell Preacher Curls 3 10 - 12 (tri-set)
DAY 7
Week 4 5
DAY 1 Sets Reps
Weight
Dips for Chest 3 10 - 12
Seated Dumbbell Side Raises 3 12 - 15 (bi-set)
Presses Behind the Neck 3 12 - 15 (bi-set)
Alternating Front Dumbbell Raises 3 6-8
Push-downs 3-4 10 - 12 (tri-set)
Bench Dips 3-4 10 - 12 (tri-set)
Lying French Presses 3-4 10 - 12 (tri-set)
Lying Leg raises 3 15 - 25 (tri-set)
Scissors 3 10 - 12 (tri-set)
Twisting Crunches 3 15 - 25 (tri-set)
DAY 2
Back Squats 4 6-8

Extentions 3 15 - 20 (tri-set)
Hack Squats 3 12 - 15 (tri-set)
Sissy Squats 3 12 - 15 (tri-set)
Stff-Leg Deadlifts 4-5 8 - 10 (bi-set)
Standing Calf Raises 3 20 - 30 (tri-set)
Seated Calf Raises 3 20 - 30 (tri-set)
Tibia Raises 3 20 - 25 (tri-set)
DAY 3
Wide Rear Pull-Ups 4 10 - 12

Wide Front Pull-Downs 3 6-8
T-Bar Rows 3 8 - 10
Standing Alternating Dumbbell Cur 4 10 - 12
One-Arm Preacher Curls 3 12 - 15
Two-Dumbell Wrist Curls 3 12 - 15 (bi-set)
DAY 4
DAY 5
Rob
Flat Bench Presses 4 6-8
Incline Flyes 3 10 - 12 (tri-set)
Incline Dumbell Presses 3 10 - 12 (tri-set)
Across-Bench Pull-overs 3 12 - 15 (tri-set)
Incline Side Raises 3 10 - 12
Bent-Over Dumbbell Side Raises 3 8 - 10
Seated Dumbbell Presses 3-4 6-8
Push-downs 3 10 - 12 (bi-set)
Two-Dumbbell Kickbacks 3 10 - 12 (bi-set)
Overhead Pulley Extensions 3 12 - 15 (bi-set)
Bench Dips 3 8 - 10 (bi-set)
Hanging Leg Raises 3-4 20 - 25 (tri-set)
Lying Leg Raises 3-4 20 - 25 (tri-set)
Crunches 3-4 20 - 25 (tri-set)
DAY 6

Lying Leg Curls 3 8 - 10 (bi-set)
Stff-Leg Deadlifts 3 12 - 15 (bi-set)
Hack Squats 3 6-8
45 - Degree Leg Presses 3 6-8
Standing Calf Raises 4 12 - 15
Donkey Calf Raises 3 10 - 12
Tibia Raises 3 15 - 20
DAY 7
Wide Rear Pull-Downs 4 8 - 10
Good Mornings 3 15 - 20
Concentration Curls 4 12 - 15
Incline Dumbbell Curlas 3 8 - 10
Reverse Curls 3 10 - 12
Two-Dumbbell Wrist Curls 3 12 - 15
Week 5 6
DAY 1 Sets Reps
DAY 2
Weight
Flat Flyes 3 10 - 12
Down-the-Rack Side Raises 3 8 - 10 (bi-set)
Seated Presses Behind the Neck 3 10 - 12 (bi-set)
Two-Pulley Rear Crunches 4 12 - 15
Lying French Presses 4 10 - 12
Rope Push Downs 4 12 - 15
Two-Arm One-Dumbell Extensions 3 6-8
Frog Kicks 3-4 20 - 25 (tri-set)
DAY 3
Back Squats 4 6-8
Lunges 4 12 - 15
Down-the-Rack Lying Legs Curls 4 8 - 10
Stiff-Leg Deadlifts 3 12 - 15
Leg-Press calf Raises 4 20 - 25
DAY 4
Wide Front Pull-ups 4 10 - 12

Wide Front Pull-downs 4 12 - 15
Straight-Arm Pull-ins 3 8 - 10 (bi-set)
Low-Pulley Rows 3 6-8 (bi-set)
Half Deadlifts/Shrugs 4 10 - 12
Standing Alterbating Dumbbell Curls 4 8 - 10
Barbell Curls 3 6-8
One-Dumbbell Preacher Curls 3 12 - 15
DAY 5 Sets Reps
DAY 6
Rob
Incline Dumbbell Presses 3 10 - 12 (tri-set)
Across-Bench Pull Overs 3 12 - 15 (tri-set)
Seated Dumbbell Raises 3-4 6 - 10
DAY 7
Standing Leg Raises 4 15 - 20

Stiff-leg Deadlifts 3 12 - 15 (bi-set)
Hack Squats 3 6-8
45-Degree Leg Presses 3 6-8
Week 6 7
DAY 1 Sets Reps
Weight
Straight-Arm Pull-ins 4 12 - 15
Wide Rear Pull-downs 4 8 - 10
Good Mornings 3 15 - 20
Concentration Curls 4 12 - 15
Reverse Curls 3 10 - 12
Two Dumbbell Wrist Curls 3 12 - 15
DAY 2
DAY 3

Flat Flyes 3 10 - 12
Down-the-Rack Side Raises 3 8 - 10 (bi-set)
Seated Presses Behind the Neck 3 10 - 12 (bi-set)
Two-Pulley Rear Crunches 4 12 - 15
Rope Push Downs 4 12 - 15
Two-Arm One-Dumbell Extensions 3 6-8
Frog Kicks 3-4 20 - 25 (tri-set)
DAY 4
Back Squats 4 6-8
Lunges 4 12 - 15
Down-the-Rack Lying Legs Curls 4 8 - 10
Stiff-Leg Deadlifts 3 12 - 15
Leg-Press calf Raises 4 20 - 25
DAY 5 Sets Reps

Rob
One-Dumbbell Rows 4 6-8
Two-Arm Preacher Curls 3 8 - 10 (tri-set)
Two-Arm Pulley Curls 3 8 - 10 (tri-set)
DAY 6
DAY 7

Incline Dumbbell Presses 4 6-8
Pec-Decks 4 15 - 20
Barbell Presses Behind the Neck 3 6-8
Upright Rows 3 8 - 10
Bent-over Pulley Side Raises 3 10 - 15
Push-Downs 4 15 - 20
Barbell Kickbacks 4 10 - 12
One Arm Extensions 4 12 - 15
Twisting Crunches 4 20 - 25
Week 7 8
DAY 1 Sets Reps
Weight
Front Squats 4 6-8
Lunges 3 12 - 15
Lying-Leg Curls 4 15 - 20
DAY 2
Close-Grip Pull Downs 4 10 - 12

T-bar Rows 4 12 - 15
Wide-Grip Low-Pulley Rows 4 8 - 10
Alternating Dumbbell Curls 4 10 - 12
Barbell Curls 3 6-8
Pulley Compound Wrist Curl 3 12 - 15
DAY 3
DAY 4
Dips 3 10 - 12
Cable Crossovers on Incline Bench 3 12 - 15
Down-the-Rack Side Raises 3 8 - 10
Down-the-Rack Bent-over Side Raises 3 8 - 10
Down-the-Rack Push-downs 3 8 - 10
Hanging Leg Raises 4-5 20 - 25 (bi-set)
Frog Kicks 4-5 20 - 25 (bi-set)
DAY 5 Sets Reps

Rob
Extensions 3-4 15 - 20 (tri-set)
45-Degree Leg Presses 3-4 20 - 25 (tri-set)
Sissy Squats 3-4 15 - 20 (tri-set)
Down-the-Rack Lying Leg Curls 3-4 8 - 10 (bi-set)
Seated Calf Raises 4 8 - 10
DAY 6

One-Dumbbell Rows 4 6-8
Two-Arm Preacher Curls 3 8 - 10 (tri-set)
Two-Arm Pulley Curls 3 8 - 10 (tri-set)
DAY 7
Week 8 9
DAY 1 Sets Reps
Weight
Incline Dumbbell Presses 4 6-8
Pec-Decks 4 15 - 20
Barbell Presses Behind the Neck 3 6-8
Upright Rows 3 8 - 10
Bent-over Pulley Side Raises 3 10 - 15
Push-Downs 4 15 - 20
Barbell Kickbacks 4 10 - 12
One Arm Extensions 4 12 - 15
Twisting Crunches 4 20 - 25
DAY 2
Front Squats 4 6-8

Lunges 3 12 - 15
Back Squats 4 15 - 20
Lying-Leg Curls 4 15 - 20
DAY 3
Close-Grip Pull Downs 4 10 - 12

T-bar Rows 4 12 - 15
Wide-Grip Low-Pulley Rows 4 8 - 10
Alternating Dumbbell Curls 4 10 - 12
Barbell Curls 3 6-8
Pulley Compound Wrist Curl 3 12 - 15
DAY 4
DAY 5 Sets Reps

Rob
Dips 3 10 - 12
Cable Crossovers on Incline Benc 3 12 - 15
Down-the-Rack Side Raises 3 8 - 10
Down-the-Rack Bent-over Side Ra 3 8 - 10
Down-the-Rack Push-downs 3 8 - 10
Hanging Leg Raises 4-5 20 - 25 (bi-set)
Frog Kicks 4-5 20 - 25 (bi-set)
DAY 6
Extensions 3-4 15 - 20 (tri-set)

45-Degree Leg Presses 3-4 20 - 25 (tri-set)
Sissy Squats 3-4 15 - 20 (tri-set)
Down-the-Rack Lying Leg Curls 3-4 8 - 10 (bi-set)
Seated Calf Raises 4 8 - 10
DAY 7
Straight-Arm Pull-ins 3-4 12 - 15 (tri-set)

Wide Front Pull-downs 3-4 12 - 15 (tri-set)
Two-Dumbbell Rows 3-4 12 - 15 (tri-set)
Dumbbell Shrugs 4 15 - 20
Two-Dumbbell Wrist Curls 3 12 - 15 (bi-set)
Week 9 10
DAY 1 Sets Reps
DAY 2
Weight
Dips 4 10 - 12
Inlcine Flyes 3 12 - 15
Across-Bench Pull-overs 3 15 - 20
Two-Pulley Rear Crunches 3-4 10 - 12
Upright Rows 3-4 10 - 12
One-Arm Push-downs 4 12 - 15
Seated French Presses 3 10 - 12
Bench Dips 4 8 - 10
Lying Leg Raises 3-4 20 - 25
Frog Kicks 3-4 20 - 25
Twisting Crunches 3-4 20 - 25
DAY 3

Back Squats 4 6-8
Hack Squats 4 6-8
Leg-Press Calf Raises 4 6-8
DAY 4
Wide Front Pull-ups 4 10 - 12

Wide Front Pull-downs 4 12 - 15
Standing Alternating Dumbbell Curls 3 8 - 10
Barbell Curls 3 6-8
DAY 5 Sets Reps
DAY 6
Rob
Incline Dumbbell Presses 3 10 - 12 (tri-set)
Across-Bench Pull Overs 3 12 - 15 (tri-set)
Seated Dumbbell Raises 3-4 6 - 10
DAY 7
Standing Leg Raises 4 15 - 20

Stiff-leg Deadlifts 3 12 - 15 (bi-set)
Hack Squats 3 6-8
45-Degree Leg Presses 3 6-8
Week 10 11

Bob Paris Workout

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Bob Paris Workout

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Day 1

Chest, shoulders, triceps, abdominals

Front thigs, hamstrings, calves

Back, traps/lower back, biceps, forearms

Rest from weights or do cardio 20-30 minutes

DAY 2 Sets Reps

Flat Barbell Bench Presses 4 6-8

Standing Leg Curls 4-5 15 - 20

Incline Dumbbell Presses 4 8 - 10

Wide Front Pull-Ups 4 10 - 12

Flat Barbell Bench Presses 4 6-8

Wide Front Pull Ups 4 10 - 15

Back Squats 4 6-8

Wide Rear Pull-Ups 4 10 - 12

Standing Leg Curls 4 15 - 20

Wide Front Pull-ups 4 10 - 12

DAY 5 Sets Reps

Standing Leg Raises 4 15 - 20

Incline Bench Presses 4 6-8

DAY 5 Sets Reps

Flat Dumbbell Presses 4 8 - 10

Close-Grip Pull Downs 4 10 - 12

DAY 5 Sets Reps

Wide Rear Pull-downs 4 12 - 15

Front Squats 4 6-8

Close-Grip Pull Downs 4 10 - 12

DAY 5 Sets Reps

Extensions 3-4 15 - 20 (tri-set)

Straight-Arm Pull-ins 3-4 12 - 15 (tri-set)

Lying Leg Curls 4 10 - 12

Wide Front Pull-ups 4 10 - 12

DAY 5 Sets Reps

Standing Leg Raises 4 15 - 20

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