There is a huge
variety of different workout routines, so the aim of the following
routines is to act as a guideline rather than a fixed schedule.
Day 1 - Chest and
Biceps
Exercise
Sets
Reps
Barbell Bench/Chest Press
4
10
Incline Dumbell Press
3
10
Flat Dumbell Flyes
3
10
Preacher Curl
3
10
Seated Dumbell Curl
3
10
Day 2 - Back, Triceps
and Calves
Exercise
Sets
Reps
Lat Pull Down Back
3
10
Bent-Over Row
3
10
Dips/Dip Machine
3
10
Tricep Pushdown
3
10
Standing Calf Raise
3
10
Seated Calf Raise
3
10
Day 3 - Shoulders
and Legs
Exercise
Sets
Reps
Shoulder Dumbell Press
3
10
Upright Barbell Row
3
10
Barbell Squat
4
10
Leg Press
4
10
Leg Curl
3
10
Rest a day between Day 3 and Day 1 if
you need to - otherwise do Day 1 to Day 3, repeat Day 1 and
Day 2 and then rest 2 days. Then start the next week with Day
3.
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