Sample Workout

I promised a sample workout for a sweet friend. So here is an example of what a week's worth of training might look like consisting of only three lifting days

Monday: 30-45 min CARDIO

Tuesday: LEGS

•legs extensions

•squats

•lunges

•lying hamstring curls

 

Wednesday: 30-45 min CARDIO

 

Thursday: BACK, BICEPS & TRICEPS

Back

•lat pull downs

•bent-over barbell rows

•back extensions

Biceps

•standing barbell curls

•preacher curls

•hammer curls

Triceps

•cable push downs with straight bar

•cable reverse pull downs with straight bar

•bench dips

 

Friday: SHOULDERS, CHEST & CALVES

Shoulders

•lateral dumbbell raises

•front dumbbell raises

•barbell upright rows

Chest

•barbell chest presses

•dumbbell incline presses

•pushups

Calves

•seated calve press

•standing calves raises

 

Saturday: 30-45 min CARDIO

 

Sunday: REST

 

Each exercise might consist of 3-4 sets, 15-20 reps with moderate weight. Just remember that if you don't feel the muscle burn by rep 12-15 your weight should probably be INCREASED.

Form is critical in any workout program to prevent injury and also to maximize results. If you're unsure about an exercise or whether or not you have proper execution, see a Certified Personal Trainer!

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