Ab-solutely 
"I want to Live Healthier."
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Monday - Chest
- Flat Dumbell Chest Press (3 sets, 8 reps)
- Incline Bench Cable Crossover (3 sets, 10 reps)
- Incline Dumbell Fly, super-set with Incline Dumbell Chest Press (3 sets, 10 reps of each same weight) *make sure you do the inline press straight after the flys and feel the burn!!
Tuesday - Legs
- Barbell Squats (3 Sets, 10 reps)
- Alternate Leg Barbell Lunges (3 sets, 12 reps)
THE KILLER - Super-set with no rest!!:
- Stiff leg deadlift (3 sets, 8 reps)
- Leg Extension (3 sets, 10 reps)
- Standing calf raise - feet in, out and neutral position (3 sets, 15 reps each foot position)
Wednesday - Back
- Lat Pulldown - 3 positions
1. Wide Grip (3 sets, 10 reps)
2. D-Handle (3 sets, 10 reps)
3. U-Handle (3 sets, 10 reps)
- Barbell Row (3 sets, 10 reps)
- 1 Arm Dumbell Row (3 sets, 10 reps)
Thursday - Arms and Abs
- Barbell Over head press (3 sets, 8 reps)
- Dumbell Should Press (3 sets, 12 reps)
- Barbell Bicep Curl (3 sets, 10 reps)
- Preacher Curl (3 sets, 8 reps)
- Weighted Bench Dips - Between 2 benches (3 sets, 10 reps)
- Cable Tricep Extension (3 sets, 6 reps)
- Russian Decline Twist (3 sets, 10 reps)
- Cable Crunch
- Woodchops
Friday Rest
Saturday Start Cycle again.
I think this programs works as they are mainly compound exercises so you can really push the weight up! |
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