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 |
|
|
