Sample Workout
 

Begin each workout with a warmup. This can be 30 minutes of brisk paced walking or jogging, stair master, etc. Abdominals are done everyday using 300 repititions in various movements.

Intermediate Workout :

Do the following exercises in 3 sets of 12 reps.

Advanced Workout :

Do the following exercises in 4 sets of 12 reps, with increasing weight each set.

Monday

Legs

        * Squats
        * Leg Extensions
        * Hamstrings
        * Abductor and Adductor Muscles
        * Calf Raises

Biceps

         * Straight Bar Curls
         * Dumbbell Curls
         * Drop Sets

Tuesday

Chest

         * Incline Dumbbell Press (upper)
         * Decline Dumbbell Press (lower)
         * Bench Press
         * Dumbbell Flyes

Wednesday

Shoulders

         * Military Press
         * Dumbbell Rear Deltoid
         * Dumbbell Lateral Raises
         * Cable Raises

Back

         * Seated Rows
         * Lat Pull-downs Back
         * Lat Pull-downs Front
         * Dumbbell Lat Pulls

Thursday

Trapezius

         * Shrugs

Forearms

         * Forearm Curls
         * Any grip exercise

Gluteus Maximus

         * Cable kick backs

For Friday and Saturday do 4 sets of 12 reps pyramiding the weight as heavy as you can go.

Friday

Legs, Chest and Triceps

          * Legs : Sled
          * Chest : Bench
          * Triceps : Barbell Extensions

Saturday

Shoulders, Back and Biceps

          * Shoulders : Military Press
          * Back : Sit-up Row Machine (rear deltoids also)
          * Biceps : Dumbbell Curls