Always perform some warm-up sets before beginning your weight lifting routine. |
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Day 1 - Chest & Triceps |
Exercise |
Reps |
Incline Bench Press |
3 x 8 - 10 |
Dumbbell Presses |
3 x 8 - 10 |
Pull Overs |
3 x 8 - 10 |
Peck Dec Flies |
3 x 8 - 10 |
Tricep Press Downs |
3 x 8 - 10 |
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Day 2 - Legs & Calves |
Exercise |
Reps. |
Hack Squats |
3 x 8 - 10 |
Lunges |
3 x 8 - 10 |
Leg Extension |
3 x 8 - 10 |
Leg Curls |
3 x 8 - 10 |
Standing Calf Machine |
3 x 8 - 10 |
Leg Press Machine |
3 x 8 - 10 |
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|
Day 3 - Back |
Exercise |
Reps. |
Lat Pull Downs Close Grip |
3 x 8 - 10 |
T-Bar Rows |
3 x 8 - 10 |
One-Arm Dumbbell Rows |
3 x 8 - 10 |
Chin Ups |
3 x 8 - 10 |
Bent Over Rows |
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Day 4 - Shoulders & Biceps
|
Exercise |
Reps. |
| Close Grip Upright Rows |
3 x 8 - 10 |
| Bent Over Lateral Raises |
3 x 8 - 10 |
| Shrugs |
3 x 8 - 10 |
| Standing Bicep Curls (Dumbbells) |
3 x 8 - 10 |
| Alternating Dumbbell Curls |
3 x 8 - 10 |
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3 x 8 - 10
|
Day 5 - Off |
Day 6 - Off
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Day 7 - Repeat Day 1
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