Monday - Leg Day

 

                                                 

Leg Extensions                                   Standing Calf Raise                            Leg Press            

3 Sets of 12 reps                    3 Sets 10-12 Reps                  3 Sets 8-10 Reps

 

                                             

Lying Leg Curl                                    Abductor                                                Adductor

3 Sets of 12 Reps                   3 Sets of 12 Reps                  3 Sets of 12 reps

 

                                           

Smith Machine Squats                     Ab crunches                                          Leg Raises

3-4 Sets of 8-12 Reps          3-4 Sets 15-25 reps               3-4 sets 15-25 s

 

 

Wednesday - Chest and Back

 

                                                 

 Flat Benches & Incline presses          Machine Flys                                        Cable Fly’s

 4-6 Sets 10 to 12 reps            3 sets 10-12 reps                      3 Sets 8-10 Reps

 

 

 

                                                 

Pull ups or pull downs                   Seated Rows                                    One Arm Dumbell rows

5 sets 8- 10 reps                      3 sets 8-10 reps                        2-3 sets 8-10 reps

 

                     

Ab Crunches                               Leg Raises

 

3 sets 20-25 Reps                       3 sets 20-25 Reps

 

 

 

Friday – Bicep, Tricep and Shoulders

 

                                       

Tricep Dips                            Machine extensions              Tricep push downs

3 sets 8-10 reps                       3 sets 10-12 reps                      3 sets 8-10 reps

 

 

Tricep DB Extensions

3 sets 8-10 reps

 

                                                

Standing Curls                        Arm Bench curls                   Seated Cable Curls

3 sets 10-12 reps                     3 sets 10-12 reps                     3 sets 12-15 reps

 

 

 

                                                 

Reverse Curls                        Shoulder Press                       Upright shoulder extensions

2 sets 10-12 reps                      3 sets 8-12 reps                       3 sets 10-15 reps

 

 

 

                        

Bent over cable rows              Upright rows

3 sets 10-15 reps                      3 sets 8-10 reps       

 

 

 

Ab Crunches                          Leg Raises

 

                                                                                                                                                  

Same as above                       Same as above  

 

 

Remember these simple points:

 

• Always warm up completely before using weights for 15-20 minutes with the tread mill or bike. Also stretch the muscles during and after working out.
• Avoid adaptation; don't allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don't train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.

 

These sessions are designed to work the CHEST, BICEPS, TRICEPS, LEGS, BACK and SHOULDERS.  Aim to do the exercise in the routine laid out but only after a proper warm-up and stretch. 

 

Session 2 should be performed on a totally different day, ideally with at least a day of rest in between.

 

The weights that you use should reflect on your current strength levels.  For safety reasons, start with a light weight and establishing good technique before increasing gradually.