Effective Workouts

Monday:     Chest and Triceps
                                                Chest: 
 1. Incline dumbbell press    -     4 sets of 15, 12, 10, 8 reps.

 2. Flatbench barbell press  -    4 sets of 12, 10, 10, 8 reps.

 3. Incline dumbbell flies    -     3 sets of 12, 10, 8 reps.

 4. Cable crossovers           -       2 sets of 15, 12 reps.

                                             Triceps:
 1. Pushdowns                   -        4 sets of 15, 12, 10, 8 reps.

 2. Bent-over cable extensions using a rope -   3 sets of 15, 12, 10 
reps.

 3. Dumbbell kickbacks     -        3 sets of 15, 12, 10 reps.

Tuesday:         Back and Biceps


 Back :   1. Lat machine pulldowns to the front   -    4 sets of 15, 12, 10, 8 reps.

               2. Close grip pulldowns to the front       -  4 sets of 15, 12, 10, 8 reps.

               3. Seated cable rows  -  4 sets of 15, 12, 10, 8 reps.

               4. Hyper-extensions - 3 sets of 18, 18, 18 reps.

  Biceps:  1. Incline dumbbell curls - 4 sets of 15, 12, 12, 10 reps.

                  2. Standing barbell curls - 4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and Abs 


   Cardio:  1. 30-45 min. of bike, treadmill or Stairmaster.

   Abs:    1. Crunches - 3 sets of 50, 50, 50 reps.

               2. Leg raises - 3 sets of 25, 20, 20 reps.

  


 Thursday: Legs  
                              1. Squats -  5 sets of 15, 15, 12, 10, 8 reps.

                              2. Leg extensions -  4 sets of 15, 12, 12, 10 reps.

                              3. Lunges - 4 sets of 15, 12, 10, 10 reps.

                              4. Leg curls for hamstrings - 4 sets of 15, 12, 12, 10 reps.

                              5. Standing calf raises  - 4 sets of 18, 18, 15, 12 reps.

Friday: Shoulders/Biceps


 Shoulders:  1. (Military) barbell press behind the neck - 4 sets of 15, 12, 10, 8 reps.

                       2. Standing side laterals - 4 sets of 15, 12, 12, 10 reps.

                       3. Upright rows with barbell - 3 sets of 12, 12, 10 reps.

                       4. Seated bent over dumbbell laterals - 4 sets of 15, 15, 12, 12 reps.

  
 Biceps or triceps superset:




   2. Seated dumbbell extension superset with dumbbell hammer curls -3 sets of 15, 12, 2, 10 reps

Saturday : Running