Monday - Chest
The Bench Press
5 Sets, 6-8 Reps
This is often the most commonly seen exercise on Chest Day. A Bench Press is done by laying down on a bench and lifting the bar off the rack, lowering it to your chest, keeping your feet planted on the floor, and pressing the weight upward. When finish a rep it's important to flare your elbows outward in order to fully extend your arms and "lock out" the weight. When performing a Bench Press is commonly seen, and recommended, to have a spotter stand behind you and help.
Close (or Wide) Grip Bench Press
5 Sets, 6-8 Reps
This exercise is done very similar to a Bench Press. When beginning this exercise, like the bench press, you lay down on a bench with the bar overhead. The difference however is on technique and grip placement. For close grip benching you keep your grip slightly outside the width of your shoulders. For wide grip you place your hands about a hands length future than a normal bench press. The close grip exercise is used primarily for chest and triceps where the wide grip focuses on shoulders and chest.
Dumbbell Press
3 Sets, 8 Reps
Dumbbell pressing is done by grabbing dumbbells in each hand and lowering the weight to the side of your chest and pressing upward until your arms are fully extended.
Flyes
3 Sets, 8 Reps
Flyes is an exercise that uses a significant amount of less weight compared to the rest of these exercises. A flye is done by holding light weight in your hands with your arms fully extended straight above your chest. You then keep your elbows SLIGHTLY bent and lower your arms down keeping your elbows locked at a small angle almost having your arms straight.
Push ups
3 Sets, As Many As Possible
This is the final exercise where you leave it all on the table. You get down into a standard push up and do as many as you can until you fail. This is not going to be easy to do at the end of a workout so don't be ashamed if you only do 10 or so.
Tuesday - Legs
Squats
4 Sets, 10 Reps
Squats are done by grasping a bar from a rack with either overhand open grip or by setting the bar behind your neck on your shoulders. Either way your grip is just a little wider than your shoulders. After getting set you then descend until your thighs are parallel to the floor. After descending you then explode upward until your legs are straight. (It's recommended that you have a spotter when doing squats)
Leg Press
4 Sets, 10 Reps
Leg press is done by sitting on a machine with your back and head rested against the support. Your feet are then placed on the foot plate in front of you with your legs almost fully extended. Once getting set you lift the foot plate off the support and slowly bring the weight down until your legs for a 90 degree angle at the knee. Finally you press the weight back up until your legs straighten.
Lunges
3 Sets, 8-10 Reps
In order to execute a lung you position the bar on the back of your shoulders and grasp both sides with your hands. You then Lunge forward with your first leg landing on your heel then forefoot. In order to ensure good posture make sure the knee of your rear leg almost comes in contact with the floor. In order to finish the lung return to a standing position.
Leg Curls
3 Set, 8-10 Reps
Standard leg curls are done by sitting at a machine, setting a desired amount of weight and lifting your legs outward until they become straight.
Calf Raises
4 Sets, 8-10 Reps
The final exercise, calf raises, is done by setting a bar position on your back. After getting set you raise your heels upward by fully extending your ankles as high as possible.
Wednesday - OFF DAY/Cardio
Thursday - Biceps
Barbell Curls
4 sets with 8-12 reps
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended.
Dumbbell Hammer Curls
4 Sets of 8 Reps
With elbows to sides, raise one dumbbell until forearm is vertical. Alternate arms each time. Your Grip Should be perpendicular with your body.
Bent Bar Curls
4 Sets 8 Reps
This is done, similar to the barbell curl, but using a bent bar and curling the weight until your forearms are vertical.
Alt. Dumbbell Curls
Similar to the Dumbbell Hammer Curls this is done by raising one dumbbell at a time but turning the dumbbell so your grip is parallel with your body.
Preacher Curls
4 Sets 8 Reps
This is done by sitting at a preacher bench and grasping a curl bar with her hands shoulder with apart. You then raise the bar until your forearms are vertical. It is very important to focus on farm and lower the bar until your arms are fully extended.
Concentration Curls
4 Sets 8 Reps (ALTERNATE ARMS AND REPEAT)
This is done by sitting on a normal bench grabbing one dumbbell between the feet and playing your upper arm on your inner thigh. You then raise the dumbbell to the front of your shoulder.
Friday - Triceps
Overhead dumbbell extension
4 Sets 8 Reps
Raise your elbows overhead, lower forearm behind upper arm by flexing your elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Finally, raise the dumbbell back overhead by extending elbows.
Skull-crushers
4 sets 8 Reps
You begin this by lying on bench with narrow overhand grip on a barbell. Position barbell over shoulders with your arms fully extended. When executing, lower the barbell slowly to your forehead by bending elbows then return back over your shoulders.
Rope Tricep Extensions
3 sets 8 reps
This is the first exercise done on tricep day by using a machine. You need to find a rope attachment and attach it to a medium/high pulley. You then turn your body away from the machine and while in a lunging position, grip the rope behind your neck. You then extend your arms forward until your elbows lock to finish a rep.
Straight Bar Push-downs
3 sets 8 reps
Similar to the rope tricep extensions this is done by using the same machine. This time, while facing the high pulley, grasp the straight bar with an overhand grip and extend your arms downward until your arms fully extend.
Dips
As many as possible
While your arms are position on one bench and your legs are elevated on another, lower your body by bending your arms until your elbows form a 90 degree angle.
Saturday - Arms and Back
Dead Lifts
4 Sets of 8 Reps
Begin with weight on a bar at your feet. Use a reverse grip on the bar about shoulder length apart and bend your knees as you go to pick up the bar. It is VERY important to keep your back straight during this part to prevent injury and perfect your form. You then explode upward with your legs (keeping your back straight), until your legs become straight.
Military Press
4 Sets of 8 Reps
Grasp dumbbell with a shoulder width grip while sitting down. Press the weight upward until your arms are fully extended overhead.
Cable Rows
4 Sets of 8 Reps
This is done using a machine, sit slightly forward on a bench and grasp a cable attachment. Keep your legs almost fully extended but with a slight bend in your knees. Pull the cable attachment to your chest while keeping your back arch.
Shrugs
3 Sets of 8 Reps
Keep a bar elevated at waist level and grab the bar with a reverse grip. Using shoulder muscles shrug the weight upward while rolling your shoulders backwards. To perfect work start with light weight.
Bent-Over Rows
3 Sets of 8 Reps
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position your other leg outward for balance. When executing pull the dumbbell up to your side while keeping your back straight.
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