WORKOUT SCHEDULE: WEEKS 3-6
Before you perform the first exercise for a body part, it is important to warm up. Remember, your warm up sets are 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.
Day 1: Chest, Triceps & Calves
Chest:
Flat Dumbbell Bench Press: 2 sets – 8 reps
Incline Barbell Bench Press: 2 sets – 8 reps
Decline Dumbbell Bench Press: 2 sets – 8 reps
Triceps:
Lying Triceps Extensions: 2 sets – 8 reps
One Arm Dumbbell Overhead Extensions: 2 sets – 8 reps
Calves:
45° Leg Press Calf Raises: 2 sets – 8 reps
Seated Calf Raises: 2 sets – 8 reps
Day 2: Legs, Shoulders & Traps
Legs:
Squats: 2 sets – 8 reps
Leg Press: 2 sets – 8 reps
Stiff Leg Deadlifts: 2 sets – 8 reps
Shoulders:
Seated Dumbbell Press: 2 sets – 8 reps
Standing Side Lateral Dumbbell Raises: 2 sets – 8 reps
Standing Bent-over Rear Lateral Raises: 2 sets – 8 reps
Traps:
Barbell shrugs: 2 sets – 8 reps
Day 3: Back, Biceps, Forearms & Abs
Back:
Lat Pull-downs: 2 sets – 8 reps
Barbell Rows: 2 sets – 8 reps
“V”-Bar Pull-downs: 2 sets – 8 reps
Biceps:
Alternating Dumbbell Curls: 2 sets – 8 reps
Straight Bar Curls: 2 sets – 8 reps
Forearms:
Dumbbell Wrist Curls: 2 sets – 8 reps
Abs:
Cable Rope Crunches: 2 sets – 12 reps
Leg Raises: 2 sets – 12 reps
