More Sample Workout Programs
Workout programs should be planned well in advance to ensure that you are cycling your training for muscle gains and definition. Varying workuts helps to confuse your muscle to prevent adaptation and slower muscle gains. If some of the exercises below sound foreign to you, make an effort to educate yourself on the proper techniques to ensure safety and maximum muscle targeting.
Monday: Chest / Back
1 Cable Lat Pulldowns (alternate sets below)
Behind neck wide grip 2*10
Narrow grip to chest 2*10
2 Bent over Barbell Rows 3*10
3 Seated Row Machine 3*10
4 Dummbell Pullover (superset with) Dumbbell Flys
Pullover Flys 3*10
5 Bench Press 3*10
6 Pec Deck Chest Machine 3*10
Tuesday
Aerobics for 45 minutes
Wednesday: Legs / Abs
1 Squats 3*10
2 Barbells Step Ups 3*10
3 Leg Extension Machine 3*10
4 Leg Curl Machine 3*10
5 Stiff Legged Deadlift 3*10
6 Hanging Knee-ups 3*10
7 Crunch / hip-ups 3*10
8 Negative Lying Knee-ups
Buddy Exercise Resist Partner Pushing Knees Down 3*10
9 Bar Behind Neck Trunk Twists
Seated 3*50
Standing 3*50
Thursday
Aerobics for 30 – 45 minutes
Friday: Shoulders / Arms
1 Seated Dumbbell Overhead Press (Alternate Sets Below)
Palms Forward 2 * 10
Palms Reverse (twisting) 2 * 10
2 Barbell Shurgs 3*10
3 Dumbbells Deltoid Flys (Superset Sets Below
Lateral (arms to side) 3*10
Front (one arm at a time) 3*10
4 Lying Triceps Curlbar Extension 3*10
5 Standing Cable Triceps Extension 3*10
6 Seated One Arm Scott Curls 3*10
Saturday & Sunday
Aerobics for 30 – 45 minutes
