Mon- Day 1. Chest and Back
Chest
Bench Press
Incline Press
Pullovers
Back
Chin-ups
Bent-Over Rows
Power training
Deadlifts
Abdominals
Crunches 5 set, 25 reps.
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Tue- Day 2. Shoulders and Arms
Shoulders
Barbell Clean and Press
Dumbbell Lateral Raise
Power Training
Heavy Upright Rows
Push Press
Upper Arms - Biceps and Triceps
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
Forearms
Wrist curls
Reverse Wrist Curls
Abs
Reverse Crunch
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Wed- Day 3. Legs and Lower Back
Legs
Squats
Lunges
Leg Curls
Calves
Standing Calve Raises
Lower Back
Straight Leg Dead-Lift
Good Mornings
Abs
Crunches
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Any opinions on additions or subtractions from the above workout would be greatly appreciated.
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