Day 1 – Upper Body
For the following exercises, begin with two sets of 10-12 reps each.
· Dumbbell press
· Standing barbell military press
· Lying tricep press
· Side lateral raise
· Preacher curls
· Seated dumbbell curl
· Dumbbell rows
· Dumbbell shrugs
If you have access to weight machines, add the following to your plan:
· Pec deck butterflys
· V-bar pushdowns
· Lat pulls with pulley machine
Day 2 – Lower Body and Abs
Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
· Barbell squat
· One leg barbell squat
· Lunges
· Standing calf press
· Stiff leg barbell
· Crunches
Machines can be especially helpful when working your lower body. Here are some you should consider on this day:
· Leg presses on a plate loaded machine
· Leg extension machine
· Seated hamstring curls
· Standing hamstring curls
· Ab machine
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
· Chin ups (get assistance if necessary)
· Seated dumbbell hammer curls
· Dumbbell presses on an inclined bench
· Standing barbell military press
· Standing bicep curls
· Barbell tricep extension
· Upright barbell row
· Front dumbbell raise
The machines you can use on this day include:
· Seated cable rows
· Upright cable rows
· Cable crossover flies
· Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.
· Standing calf press
· Lunges
· Barbell squat
· Stiff leg barbell
· Standing calf raises
· Crunches
Machine exercises include:
· Leg presses on a plate loaded machine
· Seated hamstring curls
· Kneeling hamstring curls
Weekend – Rest
Wednesday, November 26, 2008
Sample of Four Day Workout Plan
Posted by homefitnessinfo at 1:19 AM