This workout routine
is recommended for individuals who have been weight-training
for over 6 months. 4 days of intensive training is sufficient
for strength and mass gains - any more may induce overtraining.
Monday - Chest
and Shoulders
Exercise
Sets
Reps
Barbell Bench Press
3
10-12
Flat Dumbbell Flyes
3
10-12
Incline Barbell or Dumbbell Press
3
10-12
Dumbbell Side Lateral Raises
3
10-12
Barbell Upright Rows
3
10-12
Tuesday - Legs
Exercise
Sets
Reps
Back Squats
3 - 4
12 - 15
Leg Press
3 - 4
12 - 15
Barbell Squats or Barbell Front Squats
3 - 4
8-10
Leg Extensions
3
12 - 15
Leg Curls
3
12 - 15
Wednesday - Back
and Calves
Exercise
Sets
Reps
Medium Grip Lateral Pull Downs (Front)
3
10-12
T-bar Rows or Bent over Barbell Row
3 - 4
8-10
Deadlift
3 - 4
8-10
Standing Calf Raises
3
12 - 15
Seated Calf Raises
3
12 - 15
Thursday - Biceps,
Triceps and Abs
Exercise
Sets
Reps
Barbell Curls
3
10-12
Dumbbell Concentration Curls
3
10-12
Lying Tricep Extensions
3
10-12
Tricep Push Downs
3
10-12
Hanging Leg Raises
4
15
Incline Sit Ups (Knees Bent)
4
10-12
USN Ireland, Unit 5a, Adelaide Court, Albert Road, Glenageary, Co Dublin. Ph: 01 2845002
