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Weight Training & Weight Lifting Exercises
Day 1—Monday, Workout #1
CHEST TRAINING
- Incline Dumbbell Presses
1 set x 15 reps
2-3 sets x 10 reps / 3-0-2 tempo
(Take three seconds to lower the weight, no pause, and two seconds to raise the weight.)
- Flat Dumbbell Presses
4-5 x 10-15 (increase weight each set) / 3-0-2 tempo
- Incline Dumbbell Flyes
3 x 15-20 / 3-0-2 tempo
AB EXERCISES
- Crunches
4 x 25
fairly slow tempo, but don't obsess about counting
- Reverse Crunches
3 x 10-20 / 3-0-3 tempo
Day 3—Wednesday, Workout #2
BACK MUSCLES
- Pullups (Chin ups)
3-4 to failure / 3-0-2 tempo
- Bent-Over Rows
3-4 x 10-12 / 2-0-3 tempo
- One-Arm Dumbbell Rows
3 x 12-15 / 2-0-2 tempo
SHOULDER TRAINING
- Overhead Dumbbell Presses
3-4 to failure / 3-1-2 tempo
- Lateral Dumbbell Raises
3 x 8-10 / 2-1-2 tempo
- Seated Rear Dumbbell Rows
3 x 10-12 / 2-0-2 tempo
Day 5—Friday, Workout #3
BICEPS
- Standing Barbell Curls
3 x 15 / 3-0-2 tempo
- Preacher Curls
3-4 x 10-12 / 4-0-3 tempo
- Seated Dumbbell Curls
2-3 x 8-12 (each arm) / 2-0-2 tempo
TRICEPS
- Overhead Triceps Extensions
3 x 15 or to total failure / 4-1-2 tempo
- Lying Overhead Triceps Extensions
4-6 x 15 / 4-1-4 tempo
- Cable Rope Extensions
3 x 10-15 reps / 3-2-3 tempo
Day 7—Sunday, Workout #4
LEG MUSCLES
- Free-Weight Squats
Sometimes, just for the sake of variety, I'll use squats as my only exercise.
6-12 x 4-6 to 12-15 / 3-0-3 tempo
(Take about three minutes to fully recuperate between sets if you're really working out hard.)
- Or Leg Presses
(I recommend using this exercise every third workout instead of squatting.)
4-8 x 8-15 / 2-0-2 or 2-0-1 tempo
(Again, take about three minutes to fully recuperate between sets.)
- Dumbbell Lunges
3-4 x 10-15 Or 1 to failure for a burnout at the end of the leg workout / 2-0-2 tempo
- Stiff-Legged Deadlifts
3-4 x 8-15 / 3-0-3 tempo
- Or Lying Leg Curls
3-6 x 8-10 / 2-0-2 to 4-0-4 tempo
- Seated Calf Raises
3-4 x 12 / 3-0-1 tempo
- Or Standing Heel Raises
3-4 x 8 / 3-0-1 tempo
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