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From The Bodybuilding.com Workout Database
Schedule
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Workout
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Workout
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Workout
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Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| Incline Bench Presses - 10-12 Reps | |||
| Flat Flyes - 10-12 Reps | |||
| Bent-Over Rows - 10-12 Reps | |||
| Pulldowns - 10-12 Reps | |||
| Preacher Curls - 10-12 Reps | |||
| Standing Dumbell Curls - 10-12 Reps | |||
| Crunches - 20-30 Reps | |||
| Leg Raises - 15-20 Reps |
Workout #2
| Hack Squats - 12-15 Reps | |||
| Leg Presses - 12-15 Reps | |||
| Lying Leg Curls - 15-20 Reps | |||
| Leg-Press Toe Raises - 15-20 Reps | |||
| Seated Calf Raises - 15-20 Reps | |||
| Front Military Presses - 12-15 Reps | |||
| Bent-Over Lateral Raises - 12-15 Reps | |||
| Barbell Shrugs - 12-15 Reps | |||
| Lying Triceps Extensions - 10-12 Reps | |||
| Dumbell Extensions - 10-12 Reps |
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