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MONDAY---
Bench, 3x10
Incline Dumbell Bench, 3x15
Pec Deck, 3x15
Squat, 3x10
Leg Press, 3x15
Leg Extensions, 2x20
Leg Curl 2x20
WEDNESDAY---
Military Press, 3x10
Front and Lateral raises 3x10
Shrugs, 3x10
Tricep pushdowns, 3x10
Over head tricep extensions, 3x10
FRIDAY---
Calves,3x30
Standing Barbell Curls, 3x10
Preacher Curls, 3x10
Concentration Curls, 3x10
MON. + WED. + FRI.
Abs, 3x30
Cardio 25 min. |  |
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You can lift up to 6 days a week, but don't force yourself into it right away. Always give yourself at least one day of rest. If you find yourself sore when the next lifting day rolls around, take the day off. But don't take off to many or your results could be delayed. Don't neglect you abs and heart, whenever you workout do abs and cardio. Make it a routine. Last but not least, NEVER do the same lift or body part two days in a row. It can delay if not hurt your gains. Take your time when you make your own program. Write it down in a notebook so that you can keep track of your gains and so that you don't forget anything. |
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