Lift And GO!
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


Workout #1



Workout #2



Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE
Set #1
Set #2
Set #3
Set #4
Incline Barbell Presses - 8-10 reps Reps    
Flat Flyes - 10-12 reps Reps    
Chins - 10-12 reps Reps    
T Bar Rows - 8-10 reps Reps    
Scott Curls - 10-12 reps Reps    
Concentration Curls - 10-12 reps Reps    
Crunches - 15-20 reps Reps    

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Set #4
Leg Presses - 12-15 reps Reps    
Leg Extensions - 12-15 reps Reps    
Leg Curls - 15-20 reps Reps    
Barbell Presses - 10-12 reps Reps    
Side Lateral Raises - 10-12 reps Reps    
Lying Dumbbell Extensions - 10-12 reps Reps    
Triceps Pushdowns - 10-12 reps Reps    
Standing Calf Raises - 15-20 reps Reps    
Seated Calf Raises - 15-20 reps Reps    

Press back to return.
http://www.bodybuilding.com/fun/workoutdatabase.htm