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. Number of Sets Goal
Shoulders . .
Bent Over Flyes 3 8 - 12 reps per set
Machine Press 3 8 - 12 reps per set
Dumbell Press 3 8 - 12 reps per set
. . .
Arms . .
Wrist Curl 3 8 - 12 reps per set
Tricep Extension 3 8 - 12 reps per set
Dumbell Curls 3 8 - 12 reps per set
Triple Curls 3 6 - 10 reps per set
. . .
Chest . .
Bench Press 2 10 - 14 reps per set
Dumbell Press 3 8 - 12 reps per set
Universal Bench Press 2 10 - 14 reps per set
Dips 2 6 - 10 reps per set
. . .
Back . .
Lat Puldown 3 8 - 10 reps per set
Dead Lift 10 N/A
Upright Row 3 10 - 12 reps per set
Shrugs 3 8 - 10 reps per set
Wide Grip Chin-Ups 2 5 - 10 reps per set
. . .
Waist . .
Machine Crunch 4 25 - 30 reps per set
Upper Crunch 4 25 - 30 reps per set
Lower Crunch 4 25 - 30 reps per set
Twisting Sit-Up 4 25 - 30 reps per set
. . .
Legs . .
Leg Curl 4 10 - 12 reps per set
Lunge 2 10 - 12 reps per set
Leg Press 4 10 - 12 reps per set
Standing Calf Raise 4 10 - 12 reps per set
Toe Press 3 10 - 12 reps per set
Squats 3 10 - 12 reps per set

*NOTE* This entire program is designed for me personally, it is here to give a general idea of which direction you should be going in regards to your own training. If you like what you see, feel free to copy the program, but it is recommended that you change it whatever ways necessary in order to suit your own needs/requirements.

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