Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

 

Workout #1

Workout #2

Workout #1

Workout #2

Workout #1

Workout #2

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE

Set #1

Set #2

Set #3

Bench Press – 8-10 Reps

 

 

 

Incline Bench Press – 8-10 Reps

 

 

 

Behing The Neck Press – 6-8 Reps

 

 

 

Side Lateral Raise – 8-10 Reps

 

 

 

Reverse Lateral Raise – 8-10 Reps

 

 

 

Tricep Pulldown – 8-10 Reps

 

 

 

Lying Tricep Extension – 10 Reps

 

 

 

DB Kickback – 10 Reps

 

 

 

EZ Bar Curl – 8-10 Reps

 

 

 

Straight Bar Curl – 8 Reps

 

 

 

DB Curl – 8 Reps

 

 

 

Situp – 20-25 Reps

 

 

 

Knee Raise – 20-25 Reps

 

 

 

Workout #2

EXERCISE

Set #1

Set #2

Set #3

Pulldown To Front – 8-10 Reps

 

 

 

Seated Rows – 10 Reps

 

 

 

Pulldowns To Rear – 10 Reps

 

 

 

Stiff Leg Deadlifts – 8 Reps

 

 

 

Squats – 8-10 Reps

 

 

 

Leg Extensions – 8-10 Reps

 

 

 

Hamstring Curls – 8-10 Reps

 

 

 

Calf Raise – 10-12 Reps

 

 

 

Situp – 20-25 Reps

 

 

 

Knee Raise – 20-25 Reps

 

 

 

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