Dumbbell Alternate Bicep Curl 2 sets of 12 15 reps Seated Calf Raise 3 sets of

Dumbbell alternate bicep curl 2 sets of 12 15 reps

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Dumbbell Alternate Bicep Curl 2 sets of 12-15 reps Seated Calf Raise 3 sets of 12-15 reps Day 3: Legs, Shoulders & Abs Leg Extensions 2 sets of 12-15 reps Seated Leg Curl 2 sets of 12-15 reps Leg Press 2 sets of 12-15 reps Barbell Shoulder Press 2 sets of 8-12 reps Side Lateral Raise 3 sets of 8-12 reps Seated Bent-Over Rear Delt Raise 3 sets of 8-12 reps Flat Bench Lying Leg Raise 3 sets of 12-15 reps WEEK 2-4 A warm up for 5-10 minutes cardiovascular prior to weight training will be given Also, warm up for several sets prior to the working sets. 20minutes cardio exercise will be done everyday Day 1: Chest, Triceps & Abs Incline Dumbbell Flyes 3 sets of 8-12 reps Dumbbell Bench Press 3 sets of 8-12 reps Dumbbell Flyes 3 sets of 8-12 reps Dips - Chest Version 3 sets of 12-15 reps Lying Dumbbell Tricep Extension 3 sets of 8-12 reps Bench Dips 3 sets of 8-12 reps Triceps Pushdown 3 sets of 12-15 reps Crunches 3 sets of 12-15 reps Day 2: Back, Biceps & Calves
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Wide-Grip Lat Pulldown 3 sets of 8-12 reps Underhand Cable Pulldowns 3 sets of 8-12 reps Bent Over Barbell Row 3 sets of 12-15 reps Hyperextensions (Back Extensions) 3 sets of 12-15 reps Barbell Curl 3 sets of 12-15 reps Dumbbell Alternate Bicep Curl 3 sets of 12-15 reps Reverse Grip Bent-Over Rows 3 sets of 12-15 reps Standing Calf Raises 3 sets of 15-20 reps Day 3: Legs, Shoulders & Abs Leg Extensions 3 sets of 15-20 reps Barbell Squat 3 sets of 15-20 reps Barbell Hack Squat 3 sets of 15-20 reps Seated Leg Curl 3 sets of 15-20 reps Barbell Shoulder Press 3 sets of 8-12 reps Seated Bent-Over Rear Delt Raise 3 sets of 8-12 reps Seated Bent-Over Rear Delt Raise 3 sets of 12-15 reps Hanging Leg Raise 3 sets of 12-15 reps WEEK 4-6 NOTE Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to the working sets. Cardio should be increased to 3 evening sessions per week. Begin with 20 minutes before the last meal at night.. Day 1: Chest, Triceps & Abs Barbell Incline Bench Press - Medium Grip 3 sets of 8-12 reps Incline Dumbbell Flyes 3 sets of 8-12 reps Dumbbell Bench Press 3 sets of 8-12 reps
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Dumbbell Flyes 3 sets of 8-12 reps Standing Overhead Barbell Triceps Extension 3 sets of 8-12 reps Tricep Dumbbell Kickback 3 sets of 10-12 reps Reverse Grip Triceps Pushdown 3 sets of 10-12 reps Crunches 3 sets of 15-20 reps Day 2: Back, Biceps & Calves Chin-Up 3 sets of 6-12 reps T-Bar Row with Handle 3 sets of 8-12 reps Upright Barbell Row 3 sets of 8-12 reps Hyperextensions (Back Extensions) 3 sets of 12-15 reps Preacher Curl 3 sets of 8-12 reps Alternate Incline Dumbbell Curl 3 sets of 8-12 reps Reverse Barbell Curl 3 sets of 8-12 reps Standing Calf Raises 3 sets of 15-20 reps Day 3: Legs, Shoulders & Abs Leg Press 3 sets of 15-20 reps Stiff-Legged Barbell Deadlif 3 sets of 15-20 reps Dumbbell Lunges 3 sets of 15-20 reps Seated Leg Curl 3 sets of 15-20 reps
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