Thomas Lee Free Workout Plan
Monday - Push Day #1
Muscle
Exercise
Sets
Chest
Flat BB Bench Press
Chest
Incline DB Bench Press
Chest
Cable Fly
Chest
Cable Fly Low to High
Shoulders Seated DB Shoulder Press
Shoulders Standing DB Lat Raise
Triceps
Rope Pushdowns
Triceps
Skull Crushers
Muscle
Back
Back
Back
Back
Back
Biceps
Biceps
Tuesday - Pull Day #1
Exercise
Sets
Lat Pull Downs
Machine Row (Close Grip)
Chin Up Machine
Machine Row (Wide Grip)
Reverse Rear Delt Fly
Ez Bar Bicep Curl
Hammer Curls
Muscle
Legs
Legs
Legs
Legs
Legs
Legs
Calves
Wednesday - Leg Day #1
Exercise
Sets
BB Back Squats
Leg Extensions
Leg Curls
Elevated Goblet Squats
Inner/Outer Thigh
Romanian Deadlift
Standing Calf Raises
Reps
4
4
3
3
4
4
3
3
12
12
12
12
12
15
12
12
Reps
12
12
12
12
15
12
10
Rest
90 sec
90 sec
90 sec
90 sec
60 sec
60 sec
90 sec
12
12-15
12-15
12
12
12
15
Rest
90 sec
60 sec
60 sec
90 sec
90 sec
90 sec
60 sec
4
4
4
4
4
4
4
Reps
4
4
4
3
3
3
4
Rest
2 min
2 min
90 sec
90 sec
90 sec
90 sec
60 sec
60 sec
Friday - Push Day #2
Muscle
Exercise
Sets
Chest
Incline BB Bench Press
Chest
Flat DB Bench Press
Shoulders Seated DB Arnold Press
Shoulders Seated DB Lateral Raise
Triceps
Cable Straight Bar Pushdowns
Muscle
Back
Back
Back
Back
Back
Biceps
Saturday - Pull Day #2
Exercise
Sets
Reverse Grip Lat Pull-Downs
Machine Row (Close Grip)
Pull Up Machine
Machine Row (Wide Grip)
Reverse Rear Delt Flies
DB Hammer Curl
Reps
5
3
3
3
3
5
12
12
15
12
Rest
2-3 min
90 sec
90 sec
90 sec
60 sec
4
4
4
4
4
4
Reps
12
12
12
12
15
12
Rest
90 sec
90 sec
90 sec
90 sec
60 sec
60 sec
Notes:
For warm up, 10 minutes on the elliptical and some light DB weight or
empty bar sets (depending on wether it’s push or pull day) is great
before your workouts.
DB = Dumbell
BB = Barbell
Written by Thomas Lee