Work Out Programs


Sample Workout Routine


Monday: Upper Body
  • Dumbbell Bench Press: 2 sets of 10-12 reps
  • Butterfly: 2 sets of 10-12 reps
  • Military Press: 2 sets of 10-12 reps
  • Triceps Pushdowns: 2 sets of 10-12 reps
  • Lying Triceps Press: 2 sets of 10-12 reps
  • Side Lateral Raises: 2 sets of 10-12 reps
  • Preacher Curls: 2 sets of 10-12 reps
  • Seated Dumbbell Curls: 2 sets of 10-12 reps
  • Lat Pulldowns: 2 sets of 10-12 reps
  • One-Arm Dumbbell Rows: 2 sets of 10-12 reps
  • Dumbbell Shrugs: 2 sets of 10-12 reps
Tuesday: Lower Body
  • Leg Press: 3 sets of 10-12 reps
  • Leg Extensions: 2 sets of 10-12 reps
  • Seated Leg Curls: 2 sets of 10-12 reps
  • Lying Leg Curls: 2 sets of 10-12 reps
  • Standing Calf Raises: 3 sets of 10-12 reps
  • Seated Calf Raises: 2 sets of 10-12 reps
  • Ab Crunch Machine: 2 sets of 10-12 reps
  • Crunches: 3 sets of 15-20 reps
Wednesday: Rest

Thursday: Upper Body
  • Chinups: 3 sets of 10-12 reps
  • Seated Cable Rows: 2 sets of 10-12 reps
  • Upright Cable Rows: 2 sets of 10-12 reps
  • Lateral Raises: 2 sets of 10-12 reps
  • EZ-Bar Curls: 3 sets of 10-12 reps
  • Hammer Curls: 2 sets of 10-12 reps
  • Incline Dumbbell Press: 2 sets of 10-12 reps
  • Cable Crossovers: 3 sets of 10-12 reps
  • Military Press: 2 sets of 10-12 reps
  • Dips: 2 sets of 10-12 reps
  • Rope Pushdowns: 3 sets of 10-12 reps
Friday: Lower Body
  • Donkey Calf Raises: 2 sets of 10-12 reps
  • Standing Calf Raises: 2 sets of 10-12 reps
  • Seated Leg Curls: 2 sets of 10-12 reps
  • Standing Leg Curls: 2 sets of 10-12 reps
  • Leg Press: 2 sets of 10-12 reps
  • Hack Squats: 2 sets of 10-12 reps
  • Ab Crunch Machine: 2 sets of 10-12 reps
  • Crunches: 3 sets of 15-20 reps
Saturday: Rest

Sunday: Rest
Related Posts Plugin for WordPress, Blogger...
Related Posts Plugin for WordPress, Blogger...