Workout/Bodypart Exercised

Exercises

Warm-Up Sets

Working Sets

Average Reps Per Set

Workout A

Chest

Flat Bench Barbell or Dumbbell Press

3

2

6-8

Incline Bench Barbell or Dumbbell Press

1

2

6-8

Flat or Incline Dumbbell Flyes

1

2

6-8

Triceps

Close Grip Barbell Bench Press or Dips

1

2

6-8

Lying Triceps Extensions or Pushdowns

1

2

6-8

Workout/Bodypart Exercised

Exercises

Warm-Up Sets

Working Sets

Average Reps Per Set

Workout B

Thighs

Squats

5 minutes on the stationery bike & 3 warm-up sets

2

8-10

Leg Press or Hack Squats

1

2

8-10

Lunges

1

2

8-10

Hamstrings

Leg Curls

1

2

6-8

Stiff Legged Deadlifts

1

2

6-8

Workout/Bodypart Exercised

Exercises

Warm-Up Sets

Working Sets

Average Reps Per Set

Workout C

Back

Chins or Pulldowns

3

2

6-8

Low Pulley Rows or Bent Over Rows

1

2

6-8

Deadlifts

1

2

6-8

Biceps

Barbell or Dumbbell Curls

1

2

6-8

Preacher Barbell or Dumbbell Curls

1

2

6-8

Workout/Bodypart Exercised

Exercises

Warm-Up Sets

Working Sets

Average Reps Per Set

Workout D

Shoulders

Seated Barbell or Dumbbell Press

3

2

6-8

Arnold Press or Side Lateral Raises

1

2

6-8

Bent Over Lateral Raises

1

2

6-8

Calves

Standing Calf Raises

2

2

12-15

Seated Calf Raises

1

2

12-15

Abs

Crunches

1

2

15-20

Le Raises

0

2

15-20