Schedule

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
Bench Press - 5-6 Reps
Incline Bench - 5-6 Reps
Behind The Neck Press - 5-6 Reps
Side Lateral Raise - 8-10 Reps
Reverse Lateral Raise (on Incline Bench) - 8-10 Reps
Tricep Pulldown - 8-10 Reps
Lying Triceps Extension - 10 Reps
Dumbbell Kickback - 10 (each arm) Reps
EZ Bar Curl - 8-10 Reps
Straight Bar Curl - 8 Reps
Dumbbell Curl(Preacher) - 8 Reps
Situp - 20-25 Reps
Knee Raise - 20-25 Reps

Workout #2

EXERCISE	Set #1	Set #2	Set #3
Pulldowns To Front - 8-10 Reps
Seated Rows - 10 Reps
Pulldowns To Rear - 10 Reps
Stiff Leg Deadlift - 8 Reps
Squat - 10 Reps
Leg Extension - 8-10 Reps
Hamstring Curls - 8-10 Reps
Calf Raises - 10-12 Reps
Situp - 20-25 Reps
Knee Raise - 20-25 Reps

Workout #3

EXERCISE	Set #1	Set #2	Set #3
Bench Press - 8-10 Reps
Incline Bench Press - 8-10 Reps
Tricep Pulldown - 8-10 Reps
Dumbbell Kickback (each Arm) - 10 Reps
EZ-Bar Curl - 8-10 Reps
Dumbbell Hammer Curl - 8-10 Reps
Situp - 20-25 Reps
Knee Raise - 20-25 Reps

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