Always perform some warm-up sets before beginning your weight lifting routine. |
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Day 1 - Chest, Shoulders & Triceps |
Exercise |
Reps |
Incline Bench Press |
3 x 12, 10, 8 |
Dumbbell Presses |
3 x 12, 10, 8 |
Pull Overs |
3 x 12, 10, 8 |
Peck Dec Flies |
3 x 12, 10, 8 |
Side Lateral Raises |
3 x 12, 10, 8 |
Bent Over Lateral Raises |
3 x 12, 10, 8 |
Shrugs |
3 x 12, 10, 8 |
Tricep Press Down |
3 x 12, 10, 8 |
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Day 2 - Back, Biceps & Abs |
Exercise |
Reps. |
Lat Pulldown Front |
3 x 12, 10, 8 |
T-Bar Rows |
3 x 12, 10, 8 |
Bent Over Rows |
3 x 12, 10, 8 |
Standing Bicep Curls |
3 x 12, 10, 8 |
Concentration Curls |
3 x 12, 10, 8 |
Hammer Curls |
3 x 12, 10, 8 |
Bench Crunches |
3 x 25 |
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Day 3 - Legs & Calves |
Exercise |
Reps. |
Squats |
3 x 12, 10, 8 |
Lunges |
3 x 12, 10, 8 |
Leg Press |
3 x 12, 10, 8 |
Leg Curls |
3 x 12, 10, 8 |
Seated Calf Raise |
3 x 20 |
Leg Press Machine |
3 x 20 |
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Day 5 - Repeat Day 1 |
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