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