Sample Workout

Begin each workout with a warm-up. This can be 30 minutes of brisk paced walking or jogging, stair
master, etc. Abdominals are done everyday using 300 crunches with alternating movements.
Intermediate Workout:
Do the following exercises in 3 sets of 12 reps.
Advanced Workout:
Do the following exercises in 4 sets of 12 reps, with increasing weight each set.
Monday
Legs:
• Squats
• Leg Extensions
• Hamstrings
• Abductor and Adductor Muscles
• Calf Raises
Biceps:
• Straight Bar Curls
• Dumbbell Curls
• Drop Sets
Tuesday
Chest:
• Incline Dumbbell Press (upper)
• Decline Dumbbell Press (lower)
• Bench Press
• Dumbbell Flyes
Triceps:
• Triceps Extensions
• Triceps Pull-downs
• Triceps Kickbacks
• Triceps Press
Wednesday
Shoulders:
• Military Press
• Dumbbell Rear Deltoid
• Dumbbell Lateral Raises
• Cable Raises
Back:
• Seated Rows
• Lat Pull-downs Back
• Lat Pull-downs Front
• Dumbbell Lat Pulls
Thursday
Trapezius:
• Shrugs
Forearms:
• Forearm Curls
• Any grip exercise
Gluteus Maximus:
• Cable kick backs
For Friday and Saturday do four (4) sets of twelve (12) reps pyramiding the weight as heavy as you
can.

Friday
Legs, Chest and Triceps:
• Legs: Sled
• Chest: Bench
• Triceps: Barbell Extensions
Saturday
Shoulders, Back and Biceps:
• Shoulders: Military Press
• Back: Sit-up Row Machine (rear deltoids)
• Biceps: Dumbbell Curls

Unless otherwise stated, the content of this page is licensed under Creative Commons Attribution-ShareAlike 3.0 License