Strength Building Workout


Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

 

Workout #1

 

Workout #2

 

Workout #3

 

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 – 10 Reps

 

 

 

Concentrated Bicep Curls – 10 Reps

 

 

 

Tricep Extensions – 10 Reps

 

 

 

Shoulder Raises – 10 Reps

 

 

 

Quad Extensions – 15 Reps

 

 

 

Hamstring Curls – 15 Reps

 

 

 

Calf Raises – 15 Reps

 

 

 

Squats – 15 Reps

 

 

 

Workout #2

EXERCISE

Set #1

Set #2

Set #3

Bench Press – 10 Reps

 

 

 

Standing Bicep Curls – 10 Reps

 

 

 

Tricep Curls – 10 Reps

 

 

 

Seated Dumb Bell Press – 10 Reps

 

 

 

Quad Extensions – 15 Reps

 

 

 

Hamstring Curls – 15 Reps

 

 

 

Calf Raises – 15 Reps

 

 

 

Squats – 15 Reps

 

 

 

Workout #3

EXERCISE

Set #1

Set #2

Set #3

Bench Press – 10 Reps

 

 

 

Bicep Curls Standing Or Concentrated – 10 Reps

 

 

 

Tricep Extensions – 10 Reps

 

 

 

Shoulder Raises – 10 Reps

 

 

 

Quad Extensions – 15 Reps

 

 

 

Hamstring Curls – 15 Reps

 

 

 

Calf Raises – 15 Reps

 

 

 

Squats – 15 Reps

 

 

 


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