Training Routine

O.k…. for those with less experience, here is one example of a basic, but complete weight training routine.

Day 1- Chest & Biceps

• Incline Dumbbell Chest Press 4 sets 6-12 reps
• Flat Dumbbell Chest Press 3 sets 6-12 reps drop set last
• Cable Flies 3 sets 8-14 reps
• Dips 3 sets 6-12 reps
• Standing Barbell Curls 3 sets 6-12 reps
• Preacher Dumbbell Curls 3 sets 6-12 reps
• Concentration Curls 3 sets 6-12 reps
• Dumbbell Hammer Curls 2 sets 6-10 reps drop set last

Day 2- Legs

• Barbell Squats 5 sets 6-14 reps
• Lunges 4 sets 8-16 reps
• Stiff Leg Dead Lifts 3 sets 8-12 reps
• Inverted Leg Press 3 sets 6-12 reps drop set last
• Leg Extensions 3 sets 8-14 reps
• Seated Calf Raise 3 sets 8-14 reps drop set last

Day 3- Shoulders & Triceps

• Shoulder Dumbbell Press 4 sets 6-12 reps
• Rear Deltoid raises 3 sets 8-14 reps
• Front Dumbbell Raises (cable machine) 3 sets 8-14 reps
• Dumbbell Lateral Raises 3 sets 6-12 reps drop set last
• Laying (supine) Over Head Tricep Extensions (skull crushers) 4 sets 6-12 reps
• Rope Push Downs 4 sets 8-12 reps
• Single Arm Over Head Dumbbell Extensions 4 set 6-14 reps drop set last

Day 4 Back & Lats

• Dead Lifts 4 sets 6-12 reps
• Wide Grip Pull Ups 4 sets 8-14 reps
• Seated Cable Row (close grip) 3 sets 8-14 reps
• Medium Grip over Hand Pull Ups 3 sets 8-14 reps
• Bent Over Barbell Rows 3 sets 8-14 reps
• Close Grip Over Hand Pull Ups 3 sets 8-14 reps

Next - Cardio Training