Level I Exercise Program
WORKOUT #1
Monday and Thursday
CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6,4 reps to failure
ABDOMINALS
Crunches, 5 sets of 25 reps
WORKOUT #2
Tuesday and Friday
SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches, 5 sets of 25 reps
WORKOUT #3
Wednesday and Saturday
THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises, 5 sets of 15 reps each
LOWER BACK
Power Training
Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure
Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.
ABDOMINALS
Crunches, 5 sets of 25 reps
Level II Exercise Program
WORKOUT #1
Monday/Wednesday/Friday
CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6, 4 reps to failure
THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises, 5 sets of 15 reps each
ABDOMINALS
Crunches, 5 sets of 25 reps
WORKOUT #2
Tuesday/Thursday/Saturday
SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10,6,4 reps to failure
Push Presses, 3 sets of 6,4,2 reps to failure
LOWER BACK
Power Training
Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure
Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches, 5 sets of 25 reps
For workout procedures visit previous links.share if u like.thank you...
WORKOUT #1
Monday and Thursday
CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6,4 reps to failure
ABDOMINALS
Crunches, 5 sets of 25 reps
WORKOUT #2
Tuesday and Friday
SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches, 5 sets of 25 reps
WORKOUT #3
Wednesday and Saturday
THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises, 5 sets of 15 reps each
LOWER BACK
Power Training
Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure
Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.
ABDOMINALS
Crunches, 5 sets of 25 reps
Level II Exercise Program
WORKOUT #1
Monday/Wednesday/Friday
CHEST
Bench Press
Incline Press
Pullovers
BACK
Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6, 4 reps to failure
THIGHS
Squats
Lunges
Leg Curls
CALVES
Standing Calf Raises, 5 sets of 15 reps each
ABDOMINALS
Crunches, 5 sets of 25 reps
WORKOUT #2
Tuesday/Thursday/Saturday
SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10,6,4 reps to failure
Push Presses, 3 sets of 6,4,2 reps to failure
LOWER BACK
Power Training
Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure
Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.
UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
FOREARMS
Wrist Curls
Reverse Wrist Curls
ABDOMINALS
Reverse Crunches, 5 sets of 25 reps
For workout procedures visit previous links.share if u like.thank you...
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