Monday –CHEST, incline free weight (barbell or dumbbells) press 1st set –warm up, 2nd and 3rd set 6-8
Flat bench free weight (barbell or dumbbells) press or flays –2 sets with 8-10 repetitions
Machine or cable flays (peck deck, cable crossover…) 2 sets with 12 to 15 repetitions.
Tuesday-BACK, barbell bent over rows, warm up set plus 2 sets of 6 to 8 repetitions
Dead lifts –two sets of 8-10 reps ,and pull downs –2 sets of 12-15 reps
Wednesday –ARMS - biceps free weight curl (barbell or dumbbells)-warm up, 2 sets of 6 to 8 reps
Scott bench curl –2 sets of 8-10 reps, only one set of Hammer or reverse grip curl –12 to 15 reps
Only one more set for forearms –12 to 15 repetitions. Triceps –French press (scull crashers) one warm up
Set and 2 sets of 6-8 reps, Cable push downs –2 sets of 8-10 reps and Overhead Extensions with dumbbells
Kick backs –2 sets of 12 –15 reps.
Thursday -QUADRICEPS – free weight squats –2 warm up sets (exception) plus 2 sets of 6-8 reps
Hack squats or Leg Presses –2 sets of 8-10 reps and Leg extensions 2 sets of 12-15 repetitions
Friday- SHOULDERS –free weight press –warm up plus 2 sets of 6-8 reps, dumbbell side laterals –2 sets
First set 12-15 reps, 2nd set 8-10 reps, Bent over dumbbell side laterals for rear delts –the same as previous
Shrugs (barbell or dumbbells)- same as last two exercises –first set 12-15 reps and 2nd set 8-10 reps
Saturday-Hamstrings, gluteus and calves – lunges (any kind) one warm up set and 2 sets of 6-8reps
Stiff leg dead lift –2 sets of 8-10 reps and any kind of leg curls –2 sets of 12-15 repetitions
Standing calf raise 2 sets of 8-10 plus seating calf raise –2 sets of 12-15 repetitions
What about abs? You can include them couple of times a week after whichever body part-and my
Favorite exercises are –hanging leg raises and cable crunches –I would recommend 2 sets of each
With 10-15 repetitions per set.
