This workout routine
is a good starting point for any beginner. Remember, lift-intensely,
eat wisely, supplement and rest well. These are the fundamentals
of successful muscle growth.
Monday
- Chest and Shoulders
Exercise
Sets
Reps
Barbell
Bench Press
3
10-12
Flat Dumbbell
Flyes
3
10
Incline Barbell
or Dumbbell Press
3
10-12
Barbell Upright
Row
3
10-12
Side Lateral
Dumbbell Raise
3
10-12
Tuesday
- Cardio, Abs and Calves
Exercise
Sets
Reps
20
Minutes Cardio
20 Minutes Cardio
20 Minutes Cardio
Hanging
Leg Raises
3
12 - 15
Crunches
3
20
Standing Calf
Raise
3
12 - 15
Seated Calf Raises
3
12 - 15
Wednesday
- Legs and Triceps
Exercise
Sets
Reps
Barbell
Squats
3
10-12
Leg Press
3
10-12
Leg Extensions
3
12 - 15
Lying Leg Curls
3
12 - 15
Lying
Dumbell Tricep Extensions
3
10-12
Tricep Push Downs
3
10-12
Thursday
- Cardio, Abs and Calves
Exercise
Sets
Reps
20
Minutes Cardio
20 Minutes Cardio
20 Minutes Cardio
Hanging
Leg Raises
3
12-15
Crunches
3
20
Standing Calf
Raise
3
12 - 15
Seated Calf Raises
3
12 - 15
Friday
- Back and Biceps
Exercise
Sets
Reps
Lateral
Pull Down (Wide Grip)
3
10-12
Bent Over Row
3
10-12
Barbell Deadlift
3
10-12
Barbell Curls
3
10-12
Seated Alternative
Dumbbell Curls
3
16 - 20
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