Workout Plan #1
S/N: 15-25 Reps & 3 Sets
****Cardio Must Be Performed Every Workout for 35 Mins at a Speed of 3.5 & Incline of 11.5****
Muscle Group No. 1 No Of Sets: No of Reps:
Chest:
Flat Bench 3 15, 20, and 25
Chest Press 3 15, 20, and 25
Flat Dumbbell Press 3 15, 20, and 25
Machine Fly’s 3 15, 20, and 25
Dumbbell Fly’s 3 15, 20, and 25
Abs:
Abs Twist 3 25, 25, 25
Smith Machine Abs Crunch 4 30. 30. 30. 30
High Leg Raises 3 15, 20, 25
Muscle Group No. 2 No Of Sets: No of Reps:
Back:
One Arm Dumbbell Row 3 15, 20, and 25
Bent over Dumbbell Row 3 15, 20, and 25
Seated Cable Row 3 15, 20, and 25
Pull-Ups (Wide/Inner) 3 15, 20, and 25
Shoulders:
Barbell Shoulder Press 3 15, 20, and 25
Dumbbell Lateral Raise 3 15, 20, and 25
Dumbbell Front Raise 3 15, 20, and 25
Seated Row/Delts 3 15, 20, and 25
Dumbbell Shrug 3 15, 20, and 25
Biceps:
Ez-Bar Curl 3 15, 20, and 25
Incline Dumbbell Curl 3 15, 20, and 25
One-Arm Cable Curl 3 15, 20, and 25
Alternating Dumbbell 3 15, 20, and 25
Abs:
Abs Twist 3 25, 25, 25
Smith Machine Abs Crunch 4 30, 30, 30, 30
High Leg Raises 3 15, 20, 25
Muscle Group No. 3 No Of Sets: No of Reps:
Legs/Abs:
Smith Machine Leg Press 3 15, 20, and 25
Smith Machine Leg Curls 3 15, 20, and 25
Smith Machine Calves 3 15, 20, and 25
Smith Machine Leg Extension 3 15, 20, and 25
Abs:
Abs Twist 3 25, 25, 25
Smith Machine Abs Crunch 4 30, 30, 30, 30
High Leg Raises 3 15, 20, 25
Muscle Group No. 4 No Of Sets: No of Reps:
Shoulders:
Barbell Shoulder Press 3 15, 20, and 25
Dumbbell Lateral Raise 3 15, 20, and 25
Dumbbell Front Raise 3 15, 20, and 25
Seated Row/Delts 3 15, 20, and 25
Dumbbell Shrug 3 15, 20, and 25
Dips 3-4 15, 20, and 25
Triceps:
Bench Dips 3 15, 20, and 25
Close Grip Bench Press 3 15, 20, and 25
Triceps Pushdown 3 15, 20, and 25
Seated Row/Rear Delts 3 15, 20, and 25
Triceps Pull downs 3 15, 20, and 25
Abs:
Abs Twist 3 25, 25, 25
Smith Machine Abs Crunch 4 30, 30, 30, 30
High Leg Raises 3 15, 20, 25
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