Workout
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


Workout #2


Workout #3


Workout #4

Workout #1

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
Wide Grip Bench Press - 10,8,6 Reps   
Wide Pushups - 30,30,30 Reps   
Dumbbell Flys - 10,10 Reps   
Incline Dumbbell Press - 10,8,6 Reps   

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Alternate Dumbbell Curls - 10,8,6 Reps   
Opp. Shoulder Hammer Curls - 10,8,6 Reps   
Overhead Extension - 10,8,6 Reps   
Close Push Ups - 30,30,30 Reps   

Workout #3

EXERCISE
Set #1
Set #2
Set #3
Dumbbell Shrug - 15,15,15 Reps   
Stamding Dumbbell Upright Row - 10,10,10 Reps   
Military Press - 10,8,6 Reps   
Shoulder Press - 10,8,6 Reps   

Workout #4

EXERCISE
Set #1
Set #2
Set #3
One Arm Dumbbell Row - 10,8,6 Reps   
Lying T-Bar Row - 10,8,6 Reps   
Middle Back Shurg - 10,8,6 Reps   
Standing Dumbbel Calf Raise - 15,10,10 Reps   

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