Fun For The Whole Body
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


Workout #1

Workout #2

Workout #3

Workout #4



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
Flat Bench Press - 6-10 Reps   
Bent Over Barbell Rows - 6-10 Reps   
Barbell Curls - 6-10 Reps   
Shrugs - 6-10 Reps   
Skull Crushers - 6-10 Reps   
Squats - 6-10 Reps   
Resisted Sit-ups - 10-20 Reps   
Clean And Jerk - 6-10 Reps   

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Incline Bench Press - 6-10 Reps   
Dead Lifts - 6-10 Reps   
Hammer Curls - 6-10 Reps   
Lateral Raises - 6-10 Reps   
Dips - 10-15 Reps   
Hack Squats - 6-10 Reps   
Calf Raies - 10-20 Reps   
Clean And Jerk - 6-10 Reps   

Workout #3

EXERCISE
Set #1
Set #2
Set #3
Decline Bench Press - 6-10 Reps   
Pullups - 10-20 Reps   
Preacher Curls - 6-10 Reps   
Military Press - 6-10 Reps   
Tricep Extension - 6-10 Reps   
Squats - 6-10 Reps   
Resisted Sit-ups - 10-20 Reps   
Clean And Jerk - 6-10 Reps   

Workout #4

EXERCISE
Set #1
Set #2
Set #3
Incline Bench Press - 6-10 Reps   
Lat-pulldowns - 6-10 Reps   
21\'s-barbell Curls - 21 Reps   
Shrugs - 6-10 Reps   
Dips - 10-15 Reps   
Hack Squats - 6-10 Reps   
Calf Raises - 10-20 Reps   
Clean And Jerk - 6-10 Reps   

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