Document Text Contents
Page 2
Barbell Incline Bench Press - Medium Grip
1-3 sets, low weight
Barbell Incline Bench Press - Medium Grip
6 sets, 5 reps, max weight
Dumbbell Bench Press
4-5 sets, 10 reps
Incline Dumbbell Flyes
3 sets, 8-10 reps
Jogging-Treadmill
Crunches
Barbell Squat
1-3 sets, low weight
Barbell Squat
7 sets, 3 reps, heavy weights
Leg Press
5 sets, 10 reps, heavy weights
Leg Extensions
3 sets, 8 reps, heavy weights
Jogging-Treadmill
Crunches
Monday: Chest
Warm-up:
Working Sets:
PM Cardio/Abs: 30 min
Tuesday: Legs
Warm-up:
Working Sets:
PM Cardio/Abs: 30 min
Wednesday: Shoulders
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Page 3
Standing Shoulder Press
3 sets, 8 reps
Wide-Grip Upright Barbell Row
3 sets, 8 reps
Standing Dumbbell Upright Row
3 sets, 8 reps
Side Lateral Raise
4 sets, 12 reps
Seated Bent-Over Rear Delt Raise
4 sets, 12 reps
Barbell Curl
3 sets, 8-12 reps
Seated Dumbbell Curl
3 sets, 8-12 reps
Preacher Curl
3 sets, 8-12 reps
Lying Triceps Press
4 sets, 8-12 reps
Triceps Pushdown
4 sets, 8-12 reps
Dumbbell Incline Triceps Extension (shown with
cable)
4 sets, 8-12 reps
Jogging-Treadmill
Crunches
Barbell Deadlift
1-3 sets, low weight
Barbell Deadlift
7 sets, 2 reps, heavy weight
One-Arm Dumbbell Row
5 sets, 10 reps, heavy weight
Wide-Grip Lat Pulldown
3 sets, 8 reps, heavy weight
Thursday: Arms
PM Cardio/Abs: 30 min
Friday: Back
Warm-up:
Working Sets:
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Barbell Incline Bench Press - Medium Grip
1-3 sets, low weight
Barbell Incline Bench Press - Medium Grip
6 sets, 5 reps, max weight
Dumbbell Bench Press
4-5 sets, 10 reps
Incline Dumbbell Flyes
3 sets, 8-10 reps
Jogging-Treadmill
Crunches
Barbell Squat
1-3 sets, low weight
Barbell Squat
7 sets, 3 reps, heavy weights
Leg Press
5 sets, 10 reps, heavy weights
Leg Extensions
3 sets, 8 reps, heavy weights
Jogging-Treadmill
Crunches
Monday: Chest
Warm-up:
Working Sets:
PM Cardio/Abs: 30 min
Tuesday: Legs
Warm-up:
Working Sets:
PM Cardio/Abs: 30 min
Wednesday: Shoulders
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Page 3
Standing Shoulder Press
3 sets, 8 reps
Wide-Grip Upright Barbell Row
3 sets, 8 reps
Standing Dumbbell Upright Row
3 sets, 8 reps
Side Lateral Raise
4 sets, 12 reps
Seated Bent-Over Rear Delt Raise
4 sets, 12 reps
Barbell Curl
3 sets, 8-12 reps
Seated Dumbbell Curl
3 sets, 8-12 reps
Preacher Curl
3 sets, 8-12 reps
Lying Triceps Press
4 sets, 8-12 reps
Triceps Pushdown
4 sets, 8-12 reps
Dumbbell Incline Triceps Extension (shown with
cable)
4 sets, 8-12 reps
Jogging-Treadmill
Crunches
Barbell Deadlift
1-3 sets, low weight
Barbell Deadlift
7 sets, 2 reps, heavy weight
One-Arm Dumbbell Row
5 sets, 10 reps, heavy weight
Wide-Grip Lat Pulldown
3 sets, 8 reps, heavy weight
Thursday: Arms
PM Cardio/Abs: 30 min
Friday: Back
Warm-up:
Working Sets:
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