MEGA-PRO International - Body building & sports supplements for healthy living.

Always perform some warm-up sets before beginning your weight lifting routine.

Day 1 - Chest & Biceps
Exercise	Reps
Bench Press	3 x 8 - 10
Incline Bench Press	3 x 8 - 10
Pull Overs	3 x 8 - 10
Standing Cross Cable	3 x 8 - 10
Alternating Dumbbell Curls	3 x 8 - 10
Preacher Curls	3 x 8 - 10
Standing Bicep Curls	3 x 8 - 10

Day 2 - Back & Triceps
Exercise	Reps.
T-Bar Rows	3 x 8 - 10
Lat Pull Downs Close Grip	3 x 8 - 10
Bent Over Rows	3 x 8 - 10
Seated Cable Rows	3 x 8 - 10
Dips	3 x 8 - 10
Tricep One Arm Extensions	3 x 8 - 10
Tricep Bench Dips	3 x 8 - 10
Day 3 - Shoulders & Abs
Exercise	Reps.
Military Dumbbells Presses	3 x 8 - 10
Close Grip Upright Rows	3 x 8 - 10
Front Deltoid Raises	3 x 8 - 10
Bent Over Lateral Raises	3 x 8 - 10
Seated Leg Tucks	3 x 25
Bent Knee Leg Raises	3 x 25
Day 4 - Legs & Calves
Exercise	Reps.
Hack Squats	3 x 8 - 10
Leg Curls	3 x 8 - 10
Leg Extension	3 x 8 - 10
Lunges	3 x 8 - 10
Standing Calf Machine	3 x 20
Leg Press Machine	3 x 20
Seated Calf Raises	3 x 20
Day 5 - Off
Day 6 - Repeat Day 1