General
Monday & Thursday (Legs, Chest, Triceps)
Legs
| Squats
| 3x
| 10,8,6
|
| Hamstring Curls
| 3x
| 8-12
|
| Calf Raises
| 3x
| 12-20
|
Chest
| Bench press
| 3x
| 12,8,6
|
| Incline Press
| 3x
| 12,8,6
|
| fly Machine
|
Triceps
| Cable Tricep extensions
| 3x
| 12,8,6
|
| Dips
| 3x
| Personal Adjustment
|
Tuesday & Friday (Shoulders, Back, Biceps)
Shoulders
| Dumbell Military Press
| 3x
| 12,8,6
Lateral Raises
| 3x
| 12-20
|
| Front Raises
| 3x
| 12-20
|
Biceps
| Barbell Curls
| 3x
| 12,8,6
|
| Preacher Curls
| 3x
| 12,8,6
|
| Dumbell Curls
| 3x
| 12,8,6
|
Back
| Front-Pulldowns
| 3x
| 12,8,6
|
| Pull up
| 3x
| Personal Adjustment
|
| Low Pulley Row
| 3x
| 12,8,6
|
Generally, exercises should be done in three sets starting at a low
weight and high reps and move toward a high weight with low reps.