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 repititions 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
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Tuesday
Chest
- Incline Dumbbell Press (upper)
- Decline Dumbbell Press (lower)
- Bench Press
- Dumbbell Flyes
Triceps
- Tricep Extensions
- Tricep Pull-downs
- Tricep Kickbacks
- Tricep Press
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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
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Thursday
Trapezius
Forearms
- Forearm Curls
- Any grip exercise
Gluteus Maximus
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For Friday and Saturday do 4 sets of 12 reps pyramiding the weight as heavy as you can go.
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Friday
Legs, Chest and Triceps
- Legs: Sled
- Chest: Bench
- Triceps: Barbell Extensions
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Saturday
Shoulders, Back and Biceps
- Shoulders: Military Press
- Back: Sit-up Row Machine (rear deltoids also)
- Biceps: Dumbbell Curls
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