BEGINNER =

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

Barbell Bench Press – 4 sets of 8 reps

Lat-pulldowns – 4 sets of 10 reps

Seated Dumbbell Press – 4 sets of 10 reps

Leg Extensions – 4 sets of 10 reps

Barbell Bbicep Curls – 3 sets of 10 reps

Triceps Rope Pushdowns – 3 sets of 15 reps

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

 Leg Press Machine – 4 sets of 8 reps

Overhead Bar Extensions – 3 sets of 20 reps

EZ Bar Curls – 4 sets of 10 reps

 Machine Chest Press – 4 sets of 10 reps

T-Bar Row – 4 sets of 10 reps

 Lateral Raises – 3 sets of 20 reps

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

EZ Bar Upright Rows – 3 sets of 15 reps

Close-Grip Pulldowns – 4 sets of 12 reps

 Cable Fly – 4 sets of 10 reps

Lunges – 3 sets of 10 reps per leg

 Skullcrushers – 3 sets of 15 reps

 Hammer Curls – 3 sets of 12 reps

INTERMEDIATE =

Day 1: Chest, Shoulders and Triceps

Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps

Incline Dumbbell Bench Press – 3 sets of 10 reps

Chest Dip – 3 sets of MAX reps

Skullcrushers – 3 sets of 8-10 Reps

One Arm Dumbbell Extension – 3 sets of 10 reps

Tricep Extension – 3 sets of 10 reps

Barbell Front Raise – 4 sets of 12 reps

Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps

Day 2: Back and Biceps

Wide Grip Pull Up – 3 sets of MAX reps

Lat Pull Down – 3 sets of 10 reps

Straight Arm Lat Pull Down – 3 sets of 10 reps

Machine Reverse Fly – 3 sets of 10 reps

Upright Row – 3 sets of 8-10 reps

Standing Barbell Curl – 3 sets of 8-10 reps

Preacher Curl – 3 sets of 10 reps

Incline Dumbbell Curl – 3 sets of 10 reps

Day 3: Legs

Squat – 4 sets of 10,10,8,8 reps

Dumbbell Lunge – 3 sets of 8 on each leg

45 Degree Leg Press – 3 sets of 12 reps

Leg Curl – 3 sets of 15 reps

Leg Extension – 3 sets of 15 reps

Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps

Seated Calf Raise – 5 sets of 15 (light) reps

Day 4:  Shoulders, chest, and Triceps

Barbell Bench Press – 3 sets of 10, 10, 8 reps

Dumbbell Flys – 3 sets of 10 reps

Cable Crossovers – 3 sets of 10 reps

Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps

Lying Dumbbell Extension – 3 sets of 10 reps

Tricep Kickback – 3 sets of 10 reps

Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps

One Arm Cable Lateral Raise – 3 sets of 12 reps

Day 5: Back and Bis

Seated Row – 4 sets of 10 reps

Bent Over Barbell Row – 3 sets of 10 reps

Bent Over Row – 3 sets of 12 reps

Smith Machine Upright Row – 3 sets of 8-10 reps

Cable Curl – 4 sets of 8-10 reps

Concentration Curl – 3 sets of 10 reps

Reverse Barbell Curl – 3 sets of 10 reps

ADVANCED =

Day 1: Chest & Back

Barbell Bench Press – work up to a 5 rep max for the day

Set 1 at 50% – 1 set of 5 reps Set 2 at 60% – 1 set of 5 reps Set 3 at 70% – 1 set of 5 reps Set 4 at 80% – 1 set of 5 reps Set 5 at 90% – 1 set of 5 reps Set 6 at 100% – 1 set of 5 reps

Incline Dumbbell Press – 3 sets of 6-8 reps

Dips – 3 sets of 6-10 reps

Pullups – 3 sets of 5-8 reps

Pendlay Rows – 3 sets of 6-10 reps

Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

Squats: work up to a 5 rep max for the day

Set 1 at 50% – 1 set of 5 reps Set 2 at 60% – 1 set of 5 reps Set 3 at 70% – 1 set of 5 reps Set 4 at 80% – 1 set of 5 reps Set 5 at 90% – 1 set of 5 reps Set 6 at 100% – 1 set of 5 reps 

Leg Press – 3 sets of 6-10 reps

Stiff-Legged Deadlift – 5 sets of 5 reps

Hamstring Curls – 3 sets of 6-8 reps

Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

Military Press or Dumbbell Press  3 sets of 6-8

Lateral Raises – 5 sets of 10 reps

Barbell Curls – 5 sets of 6-10 reps

Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

Day 5: Chest, Shoulders, & Triceps

Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps

Incline Dumbbell Press – 3 sets of 6-10 reps

Hammer Strength Press – 3 sets of 10 reps

Cable Flys – 3 sets of 12-15 reps

Lateral Raises – 5 sets of 15-20 reps

Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

Barbell Rows – 5 sets of 20-8 (Pyramiding) reps

Barbell Shrugs – 3 sets of 15-20 reps

Rack Deadlifts – 3 sets of 10-12 reps

Pullups – 3 sets of 6-10 reps

Pulldowns – 3 sets of 6-10 reps

Day 7: Legs

Front Squats – 5 sets of 20-8 (Pyramiding) reps

Leg Extensions – 5 sets of 10 reps

Hamstring Curls – 5 sets of 6-10 reps

Seated Calf Raise – 5 sets of 6-10 reps

Standing Calf Raise – 3 sets of 8-12 reps

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