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Workout & Diet Workout & Diet

Health & Fitness Routine: Men & Women

 

Monday: Chest & Triceps
Chest
Bench Lying Flies

Warm up 3 sets of 10 reps

(Increase weight every set)

(Decrease weight every set)
Set 1 10 Reps (Moderate Weight) Set 1 8 Reps (Moderate Weight)
Set 2 9 Reps (Add Weight) Set 2 9 Reps (Lower Weight)
Set 3 8 Reps (Add Weight) Set 3  10 Reps (Light Weight)
       
Triceps
Standing Tricep Machine Push Downs Standing French Press

(V-Bar or Straight Bar)

 (Increase weight every set)

(Elbows should point at ceiling)

(Decrease weight every set)

Set 1 10 Reps (Moderate Weight Set 1 8 Reps (Moderate Weight
Set 2 9 Reps (Add Weight) Set 2 9 Reps (Lower Weight)
Set 3 8 Reps (Add Weight) Set 3 10 Reps (Light Weight)
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Tuesday: Back & Biceps
Back
One Arm Dumbell Bent Over Rows Lat Machine Pull Downs
(Increase weight every set)

(Palms facing forward)

(Decrease weight every set)

Set 1 10 Reps (Moderate Weight) Set 1 8 Reps (Moderate Weight)
Set 2 9 Reps (Add Weight) Set 2 9 Reps (Lower Weight)
Set 3 8 Reps (Add Weight) Set 3  10 Reps (Light Weight)
       
Biceps
Standing Barbell Curls Preacher Dumbbell Curls
(Increase weight every set) (Decrease weight every set)
Set 1 10 Reps (Moderate Weight Set 1 8 Reps (Moderate Weight
Set 2 9 Reps (Add Weight) Set 2 9 Reps (Lower Weight)
Set 3 8 Reps (Add Weight) Set 3 10 Reps (Light Weight)
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Wednesday: Day Off
       
Thursday : Legs
 
Leg Press Seated Leg Extensions
(Increase weight every set) (Decrease weight every set)
Set 1 10 Reps (Moderate Weight) Set 1 8 Reps (Moderate Weight)
Set 2 9 Reps (Add Weight) Set 2 9 Reps (Lower Weight)
Set 3 8 Reps (Add Weight) Set 3  10 Reps (Light Weight)
       
Lying Leg Curls  
(Same weight every set)  
Set 1 8 Reps (Moderate Weight)    
Set 2 8 Reps (Moderate Weight)    
Set 3 8 Reps (Moderate Weight)    
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Friday: Shoulders
 
Standing Upright Rows Bent-over Laterals

(Grip shoulder width)

(Increase weight every set)

(Torso should be parallel to the floor)

(Increase weight every set)

Set 1 10 Reps (Moderate Weight) Set 1 10 Reps (Moderate Weight)
Set 2 9 Reps (Add Weight) Set 2 9 Reps (Add Weight)
Set 3 8 Reps (Add Weight) Set 3  8 Reps (Add Weight)
       
Standing Side Laterals  

(One Arm at a Time)

(Increase weight every set)

 
Set 1 10 Reps (Moderate Weight    
Set 2 9 Reps (Add Weight)    
Set 3 8 Reps (Add Weight)    
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps