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Weight Training - Sample Workouts To Build Muscle & Strength


Weight Training - Sample Workouts To Build Muscle & Strength

Begin each workout with a warm-up. This can be 30 minutes of brisk paced walking or jogging, stair master, etc. Abdominals are done everyday using 300 crunches with alternating movements.

Intermediate Workout Routine:

Do the following exercises in 3 sets of 12 reps.

Advanced Workout Routine:

Do the following exercises in 4 sets of 12 reps, with increasing weight each set.

Monday
Tuesday

Legs:

• Squats
• Leg Extensions
• Hamstrings
• Abductor and Adductor Muscles
• Calf Raises

Biceps:

• Straight Bar Curls
• Dumbbell Curls
• Drop Sets

Chest:

• Incline Dumbbell Press (upper)
• Decline Dumbbell Press (lower)
• Bench Press
• Dumbbell Flyes

Triceps:

• Triceps Extensions
• Triceps Pull-downs
• Triceps Kickbacks
• Triceps Press

 

Wednesday
Thursday

Shoulders:

• Military Press
• Dumbbell Rear Deltoid
• Dumbbell Lateral Raises
• Cable Raises

Back:

• Seated Rows
• Lat Pull-downs Back
• Lat Pull-downs Front
• Dumbbell Lat Pulls

Trapezius:

• Shrugs

Forearms:

• Forearm Curls
• Any grip exercise

Gluteus Maximus:

• Cable kick backs

 

*For Friday & Saturday do 4 sets of 12 reps pyramiding the weight as heavy as you can.

Friday
Saturday

Legs, Chest and Triceps:

• Legs: Sled
• Chest: Bench
• Triceps: Barbell Extensions

Shoulders, Back and Biceps:

• Shoulders: Military Press
• Back: Row Machine (rear deltoids)
• Biceps: Dumbbell Curls

Fitness Guide & Training Manual - Main Page

Content Provided by International Fitness Association

 

 

 

 

 


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