Might look like this:
· Monday – Chest Day – Multiple sets of chest exercises.
Bench Press – one warm up set, then progressively heavy, then
back down to lighter rep-out weights. As many as ten sets total.
o Pec-Deck Flies – one warm up, then heavy sets. Five sets total.
o Incline Dumbbell Flies – one warm up, then increasingly heavy
and one final rep-out set. Five sets total.
o Decline Dumbbell or Barbell Press – one warm up, then heavy
sets, one rep-out. Five sets total.
o Push-Ups – three rep-out sets.
· Tuesday – Core and Cardio Day – Multiple sets of core strengthening
exercises; leg raises, crunches, sit-ups, twists and Swiss Ball exercises;
cardio on treadmill, running track, Stairmaster or similar.
· Wednesday – Back and Shoulders Day – Multiple sets of back and
o Pull-Ups – Wide-grip chins on the bar. Three sets with
bodyweight, add weight belt and weights for heavy sets.
o Lat Machine Pull-Downs – Wide-grip pulling to either the chest or
the back of the neck. Five sets.
o Bent Over Rowing – With a barbell or with dumbbells. Five sets.
o Seated Rowing – With a cable-and-pulley machine, perform five
high-rep-low weight sets.
o Military Press – With a barbell, one warm-up and four heavy sets.
o Alternate Dumbbell Press – Seated or standing alternate presses
with moderate to heavy weights.
o Upright Rowing – Using moderate weights for five sets.
Author: David Leduc