Sample Workout

Begin each workout with a warmup. This can be 30 minutes of brisk paced walking or jogging, stair master, etc. Abdominals are done everyday using 300 repetitions in various movements.

Intermediate Workout:

Do the following exercises in 3 sets of 12 reps.

Advanced Workout:

Do the following exercises in 4 sets of 12 reps, with increasing weight each set.

Monday

Legs

  • Squats
  • Leg Extensions
  • Hamstrings
  • Abductor and Adductor Muscles
  • Calf Raises

Biceps

  • Straight Bar Curls
  • Dumbbell Curls
  • Drop Sets
Tuesday

Chest

  • Incline Dumbbell Press (upper)
  • Decline Dumbbell Press (lower)
  • Bench Press
  • Dumbbell Flyes

Triceps

  • Tricep Extensions
  • Tricep Pull-downs
  • Tricep Kickbacks
  • Tricep Press
Wednesday

Shoulders

  • Military Press
  • Dumbbell Rear Deltoid
  • Dumbbell Lateral Raises
  • Cable Raises

Back

  • Seated Rows
  • Lat Pull-downs Back
  • Lat Pull-downs Front
  • Dumbbell Lat Pulls
Thursday

Trapezius

  • Shrugs

Forearms

  • Forearm Curls
  • Any grip exercise

Gluteus Maximus

  • Cable kick backs
For Friday and Saturday do 4 sets of 12 reps pyramiding the weight as heavy as you can go.
Friday

Legs, Chest and Triceps

  • Legs: Sled
  • Chest: Bench
  • Triceps: Barbell Extensions
Saturday

Shoulders, Back and Biceps

  • Shoulders: Military Press
  • Back: Sit-up Row Machine (rear deltoids also)
  • Biceps: Dumbbell Curls