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WEEKS 1-6
Training Split
Monday = Chest / Shoulders / Triceps
Wednesday = Back / Biceps / Abs
Friday = Legs
Program Notes: These exercise groupings are to be completed in typical format. They’re not a super set and you’ll get 2 minutes to rest between each set. Once the indicated number of sets are complete, you then move onto the next exercise. It’s fairly easy to follow. Remember to really push yourself though and always strive to get that last couple reps in because they’re very important for stimulating muscle gain. Also, you should be performing 8-12 repetitions per set and don’t forget to start and finish each workout with a warm up and cool down. A 5 minute walk on the treadmill would suffice.
Chest / Shoulders / Triceps
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Flat Dumbbell Press | 5 | 2 minutes | |||
| Incline Dumbbell Press | 4 | 2 minutes | |||
| Push Ups | 3 | 1 minute | |||
| Overhead Dumbbell Press | 4 | 2 minutes | |||
| Lateral Dumbbell Raises | 3 | 1 minute | |||
| Lying Triceps Extensions | 3 | 2 minutes |
Back / Biceps / Abs
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Bent Over Dumbbell Rows (elbow in) | 5 | 2 minutes | |||
| Bent Over Dumbbell Rows (elbows out) | 5 | 2 minutes | |||
| Standing Easy Bar Curls | 5 | 2 minutes | |||
| Seated Medicine Ball Twists | 3 | 1 minute | |||
| Duel Medicine Ball Crunch | 3 | 1 minute |
Legs
| Exercise | Sets | Rest | |||
|---|---|---|---|---|---|
| Bench Step Ups | 3 (per leg) | 2 minutes | |||
| Dumbbell Squats | 3 | 2 minutes | |||
| Dumbbell Lunges | 3 (per leg) | 2 minutes | |||
| Straight Leg Deadlifts with Dumbbells | 4 | 2 minutes | |||
| Standing Calf Raises | 5 | 30 seconds |
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