Beginner’s Routine: Day 1 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Upper Abs Crunches 3 sets 10-20 reps Chest Bench Press 1 set 12-15 reps Bench Press 3 sets 10-12 reps Machine Flys 3 sets 10-12 reps Incline Press 3 sets 10-12 reps Triceps Triceps Pushdowns 3sets 10-12 reps Dips 3sets 8-10 reps Day 2 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Lower Abs Leg Raises 3 sets 10-20 reps Back Cable Rows 1 set 12-15 reps Cable Rows 3 sets 10-12 reps Lat Pull Downs (front) 3 sets 10-12 reps T-Bar Rows 3 sets 10-12 reps Biceps Barbell Curls 1 set 10-12 reps Barbell Curls 3 sets 8-10 reps Day 3 Day Off Day 4 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Upper Abs Crunches 3 sets 10-20 reps Quads/Hams Squats 1 set 12-15 reps Squats 3 sets 10-12 reps Leg Press 3 sets 10-12 reps Leg Extension 3 sets 10-12 reps Leg Curls 3 sets 10-12 reps Day 5 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Lower Abs Leg Raises 3 sets 10-20 reps Shoulders Military Shoulder Press (to front) 1 set 12-15 reps
Military Shoulder Press (to front) 3 sets 10-12 reps Barbell Upright Rows 3 sets 10-12 reps Side Dumbbell Lateral Raises 3 sets 10-12 reps Calves Standing Calf Raises 1 set 12-15 reps Seated Calf Raises 3 sets 10-12 reps Day 6 Day Off Day 7 Day Off Advanced Routine Day 1 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Legs Squat 6 sets 15, 12, 9, 7, 7, 9 reps Leg Press 3 sets 7, 7, 9 reps Hack Squat 3 sets 9, 9, 11 reps Romanian Deadlift 3 sets 7, 7, 9 reps Lying Leg Curl 3 sets 9, 9, 11 reps Calves Donkey Calf Raises 6 sets 10-15 reps Seated Calf Raise 6 sets 10-15 reps Day 2 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Chest Swiss-Ball Push-Up 2 sets 15, 15 reps Chest Incline Barbell Press 4 sets 12, 7, 7, 9 reps Flat-Bench Dumbbell Press 3 sets 7, 7, 9 reps Incline Dumbbell Flyes 3 sets 10, 10, 12 reps Parallel-Bar Dip 30 reps
(as many sets as necessary to complete 30 reps) Biceps Standing Barbell Curl 5 sets 15, 12, 7, 7, 9 reps Seated Alternate Dumbbell Curl 3 sets 9, 9, 11 reps Cross Body Hammer Curls 3 sets 8, 8, 8 reps
Day 3 Day Off Day 4 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Back Deadlift 5 s 15, 12, 10, 8, 8 reps One-Arm Dumbbell Row 3 s 8, 8, 10 reps Weighed Pull-Up 4 s 12, 10, 8, 8 reps T-Bar Row 3 s 12, 12, 12 reps Calves Leg Press Calf Push 3 s 12-15 reps Seated Calf Raise 3 s 10-15 reps Day 5 (10-15 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Shoulders Seated Front Barbell Press 5 s 15, 12, 8, 8, 10 reps Machine Press 3 s 10, 10, 12 reps Bent-Over Dumbbell Lateral Rise 3 s 10, 10, 12 reps Seated Dumbbell Lateral Raise 3 s 10, 10, 12 reps Front Cable Raise 3 s 10, 10, 12 reps Triceps Smith-Machine Close-Grip Bench Pres 3 s 15, 10, 10 reps Reverse-Grip Pressdown 3 s 9, 9, 11 reps Lying Dumbbell Skull-Crusher 3 s 10, 10, 10 Day 6 Day Off Day 7 Day Off
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