Always perform some warm-up sets before beginning your weight lifting routine. |
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Day 1 - Back & Biceps |
Exercise |
Reps |
Chin Ups |
3 x 12, 10, 8 |
Seated Cable Rows |
3 x 12, 10, 8 |
One-Arm Dumbbell Rows |
3 x 12, 10, 8 |
Behind-The-Neck Pull Downs |
3 x 12, 10, 8 |
Concentration Curls |
3 x 12, 10, 8 |
Reverse Dumbbell Curls |
3 x 12, 10, 8 |
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Day 2 - Shoulders & Abs |
Exercise |
Reps. |
Military Bar Presses |
3 x 12, 10, 8 |
Side Lateral Raises |
3 x 12, 10, 8 |
Close Grip Upright Rows |
3 x 12, 10, 8 |
Bent-Over Lateral Raises |
3 x 12, 10, 8 |
Bent Knee Leg Raises |
3 x 8 - 10 |
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Day 3 - Legs & Calves |
Exercise |
Reps. |
Squats |
3 x 12, 10, 8 |
Leg Extensions |
3 x 12, 10, 8 |
Leg Press |
3 x 12, 10, 8 |
Leg Curls |
3 x 12, 10, 8 |
Leg Press Machine |
3 x 12, 10, 8 |
Seated Calf Raises |
3 x 8 - 10 |
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Day 4 - Chest, Triceps & Abs
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Exercise |
Reps. |
| Bench Press |
3 x 12, 10, 8 |
| Dumbbell Flies |
3 x 12, 10, 8 |
| Decline Press |
3 x 12, 10, 8 |
| Pec Deck Flies |
3 x 12, 10, 8 |
| Dips |
3 x 12, 10, 8 |
French Press w/EZ Bar |
3 x 12, 10, 8 |
| Leg Tucks on Floor |
3 x 25 |
| Bench Crunches |
3 x 25
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Day 5 - Off |
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Day 6 - Off
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Day 7 - Repeat Day 1
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