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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