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Workout & Diet Workout & Diet

Muscle & Strength Workout

Monday: Chest 
Bench Incline Bench

(Warm up 3 sets of 10 reps)

(Increase weight every set)

(Increase Weight every set)
Set 1 6 Reps (Moderate Weight) Set 1 6 Reps (Moderate Weight)
Set 2 5 Reps (Add Weight) Set 2 5 Reps (Add Weight)
Set 3 4 Reps (Add Weight) Set 3 4 Reps (Add Weight)
Set 4 3 Reps (Add Weight)    
Set 5 2 Reps (Heavy Weight)    
       
Lying Flies  
(Decrease weight every set)  
Set 1 6 Reps (Moderate to Heavy Weight)  
Set 2 8 Reps (Moderate Weight)    
Set 3 10 Reps (Light Weight)    
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Tuesday: Back
Bent Over Rows Seated Cable Rows
(Increase weight every set) (Increase Weight every set)
Set 1 7 Reps (Moderate Weight) Set 1 8 Reps (Moderate Weight)
Set 2 6 Reps (Add Weight) Set 2 7 Reps (Add Weight)
Set 3 5 Reps (Add Weight) Set 3  6 Reps (Add Weight)
Set 4 4 Reps (Add Weight)    
 
Lat Machine Pull Downs Lat Machine Pull Downs

(Palms Facing Forward)

(Increase weight every set)

(Palms Reversed / Shoulder Width)

(Decrease weight every set)

Set 1 8 Reps (Moderate Weight Set 1 6 Reps (Moderate Weight
Set 2 7 Reps (Add Weight) Set 2 8 Reps (Moderate Weight)
Set 3 6 Reps (Add Weight) Set 3 10 Reps (Light Weight)
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Wednesday: Legs
Squats Leg Press
(Increase weight every set) (Increase Weight every set)
Set 1 6 Reps (Moderate Weight) Set 1 6 Reps (Moderate Weight)
Set 2 5 Reps (Add Weight) Set 2 5 Reps (Add Weight)
Set 3 4 Reps (Add Weight) Set 3  4 Reps (Heavy Weight)
Set 4 3 Reps (Add Weight)    
Set 5 2 Reps (Heavy Weight)    
 
Seated Leg Extensions Lying Leg Curls
(Decrease weight every set) (Decrease weight every set)
Set 1 6 Reps (Moderate Weight Set 1 6 Reps (Moderate Weight
Set 2 8 Reps (Moderate Weight) Set 2 8 Reps (Moderate Weight)
Set 3 10 Reps (Light Weight) Set 3 10 Reps (Light Weight)
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Thursday : 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 8 Reps (Moderate Weight) Set 1 8 Reps (Moderate Weight)
Set 2 7 Reps (Add Weight) Set 2 7 Reps (Add Weight)
Set 3 6 Reps (Add Weight) Set 3  6 Reps (Add Weight)
       
Standing Side Laterals Barbell Shrugs

(One Arm at a Time)

(Increase weight every set)

(Grip Shoulder Width)

(Increase weight every set)

Set 1 8 Reps (Moderate Weight) Set 1 6 Reps (Moderate Weight
Set 2 7 Reps (Add Weight) Set 2 5 Reps (Add Weight)
Set 3 6 Reps (Add Weight) Set 3 4 Reps (Heavy Weight)
    Set 4 10 Reps (Starting Weight)
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps
       
Friday: Arms
       
Biceps
Standing Barbell Curls Standing Hammer Curls
(Increase weight every set)

(Palms Facing In)

(Increase Weight every set)

Set 1 8 Reps (Warm Up) Set 1 8 Reps (Moderate Weight)
Set 2 6 Reps (Moderate Weight) Set 2 7 Reps (Add Weight)
Set 3 5 Reps (Add Weight) Set 3  6 Reps (Add Weight)
Set 4 4 Reps (Heavy Weight)    
       
Preacher Dumbell Curls  
(Decrease weight every set)  
Set 1 6 Reps (Moderate Weight    
Set 2 8 Reps (Moderate Weight)    
Set 3 10 Reps (Light Weight)    
       
Triceps
Standing Tricep Machine Push Downs Close Grip Bench

(V Bar or Straight Bar)

(Increase weight every set)

(Grip Shoulder Width)

(Increase Weight every set)

Set 1 10 Reps (Warm Up) Set 1 6 Reps (Moderate Weight)
Set 2 8 Reps (Moderate Weight) Set 2 5 Reps (Add Weight)
Set 3 7 Reps (Add Weight) Set 3  4 Reps (Add Weight)
Set 4 6 Reps (Add Weight) Set 4 3 Reps (Add Weight)
       
Standing French Press  

(Elbows should point at ceiling)

(Decrease weight every set)

 
Set 1 6 Reps (Moderate Weight    
Set 2 8 Reps (Moderate Weight)    
Set 3 10 Reps (Light Weight)    
       
Abdominals: Incline Sit Ups / 3 sets of 20 reps