M U S CLE
B UILDI N G
T R A I N I N G PL A N
WORKOUT ONE ::::::::::::::::::::: Chest/Abdominals
MONDAY
Warm Up Cardio
20 min
Barbell Bench Press
12-15 reps, 4 sets
Dumbbell Incline Bench Press 8-10 rep, 3 sets
Decline Dumbbell Fly
8 reps, 2 sets
Push Ups
Max
Hanging Leg Raises
20
Crunches
50
WORKOUT TWO ::::::::::::::: Biceps, Triceps, Abdominals
TUESDAY
Warm Up Cardio
20 min
Bicep Curl
15 reps, 4 sets
Preacher Curl
10 reps, 3 sets
Cross Body Hammer Curl
10 reps, 3 sets
Cable Curl
10 reps, 2 sets
Cable One Arm Tricep Ext.
12-15 reps, 3 sets
Close-Grip Bench Press
10 reps, 2 sets
Decline Dumbbell Tricep Ext.
8 reps, 3 sets
Dips
Max, 3 sets
Barbell Side Bend
20 reps, 4 sets
Cable Crunch
20 reps, 4 sets
WORKOUT THREE :::::::::::::::::::::::::
WEDNESDAY
Exercise Bike
60 min
Cadio
WORKOUT FOUR ::::::::::::::::::: Legs/Abdominals
THURSDAY
Warm Up Cardio
20 min
Barbell Full Squat
10-12 reps, 2 sets
Roman Deadlift
10 reps, 2 sets
Seated Leg Curl
12-15 reps, 3 sets
Dumbell Lunges
10 reps, 3 sets
Hack Squat
10 reps, 2 sets
Leg Extensions
10 reps, 3 sets
Decline Reverse Crunch
50 reps, 4 sets
Hanging Leg Raises
20 reps, 4 sets
WORKOUT FIVE :::::::::::::: Shoulders/Traps/Abdominals
FRIDAY
Warm Up Cardio
20 min
Arnold Dumbbell Press
10-12 reps, 4 sets
Barbell Rear Delt Row
10 reps, 3 sets
T-Bar Row
8-10 reps, 3 sets
One-Arm Dumbbell Row
10 reps, 3 sets
Seated Cable Rows
12-15 reps, 2 sets
Wide Grip Lat Pulldown
10-12 reps, 3 sets
Side Lateral Raise
12-15 reps, 3 sets
Hyperextensions
15 reps, 4 sets
Dumbbell Side Bend
20 reps, 4 sets
Jackknife Sit-Up
25 reps, 4 sets
WORKOUT SIX :::::::::::::::::::::::::
SATURDAY
Exercise Bike
60 min
Cardio
WORKOUT SEVEN :::::::::::::::::::::
SUNDAY
Rest
24hr
Rest