Wednesday
Thighs
| Leg Extension |
3 sets |
20-15 reps |
| Leg Presses |
3 sets |
20-15 reps |
| Hack Squats |
2 sets |
20-15 reps |
Hamstrings
| Lying Leg Curls |
3 sets |
20-15 reps |
| Standing Leg Curls |
3 sets |
20-15 reps |
| Adductor Machine |
2 sets |
20 reps |
Calves
| Standing Calf Raises |
3 sets |
15-10 reps |
| Seated Calf Raises |
3 sets |
15-10 reps |
Abs
| Lying Leg Raises |
3 sets |
to failure |
Thursday
Chest
| Incline bench Press |
3 sets |
12-8 reps |
| Flat Dumbell Presses |
3 sets |
12-8 reps |
| Incline Dumbell Flyes |
3 sets |
12-8 reps |
| Pec-deck Flyes or Crossovers |
3 sets |
12-8 reps |
Biceps
| Cambered-bar Curls |
3 sets |
12-8 reps |
| Standing Alternate Curls |
3 sets |
12-8 reps |
| Preacher Curls |
3 sets |
12-8 reps |
Abs
| Crunches |
3 sets |
to failure |
Saturday
Back
| Rear Lat Pulldowns |
3 sets |
12-8 reps |
| Front Lat Pulldowns |
3 sets |
12-8 reps |
| Barbell Rowd |
3 sets |
12-8 reps |
| Machine or T-bar Rows |
3 sets |
12-8 reps |
Rear Delts
| Bent Laterals |
3 sets |
12-8 reps |
Lower Back
| 3/4 Deadlifts |
3 sets |
15-10 |
Sunday
Shoulders
Smith Machine or
Dumbell Press |
3 sets |
12-8 reps |
| Seated Side Laterals |
3 sets |
12-8 |
| Wide-grip Upright Rows |
3 sets |
12-8 reps |
| Dumbell Shrugs |
3 sets |
15-10 reps |
Neck
| Raises to Front |
2 sets |
15 reps |
| Raises to Back |
2 sets |
15 reps |
Triceps
| Triceps Pushdowns |
3 sets |
15-10 reps |
| Lying Triceps Extensions |
3 sets |
15-10 reps |
Dips or Close-grip
Bench Presses |
3 sets |
15-10 reps |
Abs
| Roman-chair Situps |
3 sets |
to failure |
NOTES:
***Warm up for 15-20 minutes on a stationary bike before each workout***
***Perform two warm-up sets of the first excersise for each body part except abs and neck***
***Take the first two working sets almost to failure***
***Take the third set to failure and beyond, utilizing forced reps***
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