WORKOUT SCHEDULE: WEEKS 1-3
Before you perform the first exercise for a body part, it is important to warm up. This will be more important later when you are using heavier weights but it is a good idea to develop the habit now. Consider your warm up sets as an introduction to your muscles for the weight and range of motion they are about to handle. I suggest doing 3 or 4 warm ups where you progressively use a heavier weight but do not approach a point of fatigue in the muscle. I will discuss this further when you begin to train heavier.
Choose a weight that you can complete 10 reps with pretty easy. Don’t worry about exerting yourself too much the first couple times through each workout. As I said, there is plenty of time to crank up the intensity later on.
Day 1: Chest, Triceps & Calves
Chest:
Flat Barbell Bench Press: 2 sets – 10 reps
Incline Dumbbell Bench Press: 2 sets – 10 reps
Decline Barbell Bench Press: 2 sets – 10 reps
Triceps:
Dumbbell Kick-backs: 2 sets – 10 reps
Cable Push-downs: 2 sets – 10 reps
Calves:
Standing Machine Calf Raises: 2 sets – 10 reps
Seated Calf Raises: 2 sets – 10 reps
Day 2: Legs, Shoulders & Traps
Legs:
Squats: 2 sets – 10 reps
Leg Press: 2 sets – 10 reps
Leg Curls: 2 sets – 10 reps
Shoulders:
Seated Dumbbell Press: 2 sets – 10 reps
Standing Side Lateral Dumbbell Raises: 2 sets – 10 reps
Seated Bent-over Rear Lateral Raises: 2 sets – 10 reps
Traps:
Dumbbell Shrugs: 2 sets 10 reps
