| . |
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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