INTRODUCTORY PROGRAM
MONDAY/WEDNESDAY/FRIDAY
MID SECTION & AEROBIC WORK
10 minutes of cardio,
followed by Crunches & Leg Raises
CHEST
Incline Dumbbell Chest Press (1x12)
Dumbbell Pullovers (1x12)
BACK
Wide Grip Pulldown (1x12)
Row Machine (1x12)
SHOULDERS
Seated Dumbbell Presses (1x12)
TRICEPS
Triceps Press Machine (1x12)
BICEPS
Standing Dumbbell Curls (1x12)
LEGS
Leg Press (1x15)
Leg Extension (1x15)
Leg Curl (1x15)
Full Body Workout Routine
ENTIRE BODY PROGRAM
MONDAY/WEDNESDAY/FRIDAY
MID SECTION & AEROBIC WORK
10 minutes of interval cardio
Crunches, Leg Raises, Hyperextensions
CHEST
Dumbbell Chest Press (2x10-12)
Cable Crossovers, Pec Dec or Incline Flys (2x10-12)
BACK
Wide Grip Pulldown (2x12)
Seated Lat Row (2x10-12)
SHOULDERS
Dumbbell Shoulder Press (2x10-12)
BICEPS
Barbell Curls (2x10-12)
TRICEPS
Triceps Press Machine or bench dips (2x10-12)
Pulley Pushdown (2x12)
LEGS
Leg Press or Squats (2x15)
Semi-stiff Legged Deadlifts (2x15)
Leg Curl (2x10-12)
Calf Raises (2x20)
Upper Body, Lower Body Split Routine
DAILY
MID SECTION & AEROBIC WORK
10-15 minutes of intense cardio
Crunches, Leg Raises, Hyperextensions
DAY 1 - UPPER BODY
CHEST
Bench Press (3-4x12,10,8)
Flys (3-4x12,10,8)
BACK
Chins or Wide Grip Pulldowns (3-4x10-12)
One Arm Dumbbell Row (3-4x8-10)
SHOULDERS
Steep Incline Dumbbell Press (3x8-10)
Lateral Raise (3x8-10)
BICEPS
Bent Bar Curls (3-4x8-10)
TRICEPS
Dips/Triceps Press Machine (3-4x12)
Pulley Pushdowns (4x12)
DAY 2 - LOWER BODY
LEGS
Squat (4x12, 10, 8, 6)
Stiff Legged Deadlift (3x10)
Leg Extensions (3-4x12)
supersetted with
Leg Curls (3-4x10-12)
Standing and/or Calf Raises (4xMax)
Push/Pull Workout Routine
DAILY
MID SECTION & AEROBIC WORK
10-15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions
MONDAY/THURSDAY
CHEST & TRICEPS
Dumbbell Chest Press (3 or 4x10-12)
Incline Dumbbell Press (3 or 4x8-10)
Cable Crossovers (3 or 4x10-12)
Tricep Press Machine or Dips (3 or 4x12)
Pulley Pushdowns (3 or 4x12)
TUESDAY/FRIDAY
BACK & BICEPS
Close Grip Chins (or C/G Pulldowns) (3 or 4x12)
Wide Grip Pulldowns (3 or 4x10-12)
One Arm Dumbbell Row (3 or 4x4-6)
Barbell Curls (3 or 4x8-10)
Biceps Machine Curls (3 or 4x8-10)
WEDNESDAY
LEGS
Squats or Leg Press (3-4x12, 10, 8, 6)
Lunges (3-4x12)
Leg Extension (3-4x15)
supersetted with
Leg Curls (3-4x10-12)
Calf Raises (3-4x20)
