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Weight Training Program

Monday:

Shoulders and Triceps

Exercise Sets Reps
Barbell/DB Press 3 8-12
Side Laterals 3 8-12
Bent/Rear Laterals 3 8-12
Pushdowns 3 8-12
Lying Tricep Extensions 2 8-12
Overhead Extensions 2 8-12
Crunches 3 20
Leg Raises 3 20

Tuesday:

Calves and Back

Exercise Sets Reps
Standing Calf Raises 3 20
Seated Calf Raises 3 20
Pull-Ups 3 10
Narrow/Reverse Pulldowns 2 8-12
Low Cable Rows 2 8-12
Bent-Over Rows 2 8-12
Deadlifts 2 6-8
Shrugs 3 8-12

Thursday:

Chest and Biceps

Exercise Sets Reps
Flat/Incline/Decline Barbell/DB Bench Press 3 8-12
Flat/Incline/Decline Barbell/DB Bench Press 3 8-12
Flat/Incline Flyes 3 8-12
Preacher Curls 3 8-12
Standing Barbell/DB Curls 3 8-12
Hammer Curls 2 8-12

Friday:

Quadriceps and Hamstrings

Exercise Sets Reps
Leg Extensions 3 20
Leg Press/Hack Squat 3 10-20
Squats 3 8-12
Lying Leg Curls 3 8-15
Stiff-Legged Deadlifts 3 8-12