The Perfect Workout
Day ONE: Chest, Tris, and Shoulders
Chest
Bench: 3 sets of 5: appx 75% of max
Incline: 2 sets of 8
Tris
Cable Pulldowns: 2 sets of 12
Tricept Pushdowns: 1 set to failure
Shoulders
Dumbell Lats: 2 sets of 10
Shrugs: 3 sets of 7
Day 2- Back and Biceps
Back
Cable Pulldowns to Pecs: 2 sets of 10 (hold at chest for 5 sec.)
Bent over rows: 2 sets of 10
Biceps
Slow, Full, Heavy, Curls: 2 sets of 15
No, I'm not crazy, it's very easy to overtrain biceps
Day 3- Legs
Squats: 3 sets of 5
Leg Extensions: 2 sets of 12 (hold at top for 5 seconds)
Hamstring Curls: 2 sets of 12
Day Four, You get to rest!
sit back, relax, maybe work on those abs, or do some cardiovascular excercise!
Each day, feel free to work on your abs and calves, but no more than 2x20 on calves! Do no more than whats in your workout. Its so easy to overtrain!