shedboy71

Day 1 – Back, Chest, and Abs

Do three sets of 12-15 reps each.

• Bent over barbell row
• Stiff legged barbell dead lift
• Barbell bench press
• Incline dumbbell press
• Dumbbell flies
• Crunches

Day 2 – Legs and Shoulders

Do three sets of 12-15 reps each.

• Barbell squat
• Seated calf raise
• Front dumbbell raise
• Side lateral raise
• Upright barbell row
• Lunges
• Barbell squats

Day 3 – Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

• Barbell curl
• Incline dumbbell curl
• Lying triceps press
• Barbell tricep extension
• Front dumbbell raise
• Dumbbell hammer curls
• Crunches

Day 1 – Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

• Dumbbell press
• Standing barbell military press
• Lying tricep press
• Side lateral raise
• Preacher curls
• Seated dumbbell curl
• Dumbbell rows
• Dumbbell shrugs

If you have access to weight machines, add the following to your plan:

• Pec deck butterflys
• V-bar pushdowns
• Lat pulls with pulley machine

Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

• Barbell squat
• One leg barbell squat
• Lunges
• Standing calf press
• Stiff leg barbell
• Crunches

Machines can be especially helpful when working your lower body.  Here are some you should consider on this day:

• Leg presses on a plate loaded machine
• Leg extension machine
• Seated hamstring curls
• Standing hamstring curls
• Ab machine

Day 3 – Rest

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

• Chin ups (get assistance if necessary)
• Seated dumbbell hammer curls
• Dumbbell presses on an inclined bench
• Standing barbell military press
• Standing bicep curls
• Barbell tricep extension
• Upright barbell row
• Front dumbbell raise

The machines you can use on this day include:

• Seated cable rows
• Upright cable rows
• Cable crossover flies
• Tricep rope pushdowns

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

• Standing calf press
• Lunges
• Barbell squat
• Stiff leg barbell
• Standing calf raises
• Crunches

Machine exercises include:

• Leg presses on a plate loaded machine
• Seated hamstring curls
• Kneeling hamstring curls