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MON/WED/FRI |
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Workout #1 |
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Bodypart |
Exercise |
Sets |
Reps |
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Delts |
Machine Front Press |
5 |
15 |
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Cable Lateral Raise |
5 |
15 |
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Reverse Peck-Deck |
5 |
15 |
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Biceps |
Barbell Curl |
5 |
15 |
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Machine Preacher Curl |
5 |
15 |
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Concentration Curl |
5 |
15 |
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Triceps |
Cable Pressdown |
5 |
15 |
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Machine Triceps Extension |
5 |
15 |
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Overhead Machine Extension |
5 |
15 |
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Workout #2 |
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Bodypart |
Exercise |
Sets |
Reps |
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Cardio: 30-45 minutes on treadmill, lifecycle, or stairmaster |
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Abs |
Crunch |
4 |
25 |
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Calves |
Seated Calf Raises |
4 |
15 |
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Thighs |
Leg Extension |
4 |
15 |
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Hamstrings |
Lying Leg Curl |
4 |
15 |
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TUES/THURS/SAT |
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Workout #1 |
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Bodypart |
Exercise |
Sets |
Reps |
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Chest |
Machine Bench Press |
5 |
15 |
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Incline Dumbbell Press |
5 |
15 |
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Flat-Bench Dumbbell Flye |
5 |
15 |
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Back |
Machine Pulldown |
5 |
15 |
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Machine Row |
5 |
15 |
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Nautilus Pullover |
5 |
15 |
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Workout #2 |
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Bodypart |
Exercise |
Sets |
Reps |
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Cardio: 30-45 minutes on treadmill, lifecycle, or stairmaster |
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Abs |
Crunch |
4 |
25 |
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Calves |
Seated Calf Raises |
4 |
15 |
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Thighs |
Leg Extension |
4 |
15 |
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Hamstrings |
Lying Leg Curl |
4 |
15 |
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Each set is done to failure (after warm-ups); rest 30 seconds between sets |
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