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

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Getting Started in Weight Training – Part 2

by Jeff Willet time to read: 9 min