Remember to consult your doctor before starting any diet and training program.
DAY 1
Exercises
Sets
Reps
Chest
Dumbell Bench Press
10
10
Dumbell Flyes
3
10-15
Shoulders
Barbell Shoulder Press
10
10
Seated Side Lateral Raises
3
10-15
Calves
Standing Calf Raises
10
10
Seated Calf Raises
10
10
DAY 2 - OFF
DAY 3
Exercises
Sets
Reps
Back
Bent-Over Barbell Rows
10
10
Standing Straight Arm Pulldowns
3
10-15
Hamstrings
Deadlifts
10
10
Lying Leg Curls
3
10-15
Abs
Hanging Leg Raises
10
10
Crunches
10
10
DAY 4 - OFF
DAY 5
Exercises
Sets
Reps
Quads
Barbell Squats
10
10
Leg Extensions
3
10-15
Biceps
Barbell Curls
3
10-12
Alternating Dumbell Curls
3
10-12
Triceps
Close Grip Bench Press
3
10-12
Cable Pressdowns
3
10-12
DAY 6 - OFF
DAY 7 - REPEAT
* The highlighted exercises are the key lifts to be included in this program. All other exercises are supplementary and may be substituted. Use this program for only four weeks. This program may be used every two to three months.
