Hard Workout. freeweights. Will 100% work !!!
by Daniel Coules (fitness trainer)
(London, East. UK)
Monday/ Day 1 - Chest & Shoulders
10 minute warm up on treadmill or rower
CHEST
- Flat Bench Press: 4 sets, Reps: 12,10,8 & to failure *
- Inclined Bench Press: 3 sets, 12,10,8 Reps *
- Dumbbell Flys: 3 Sets: 12,10,8 Reps *
- Press Ups: 3 sets to failure
SHOULDERS
- Standing Barbell press: 4 sets, Reps: 12,10,8, to failure *
- Upright Barbell row: 3 sets, 12,10,8 Reps *
- Mixed Raises (Front and Lateral) in turns, 3 sets 12 Reps each side
- Seated Barbell Press (military press)
2 sets 12 Reps
Wednesday/ Day 2 - Back & Arms
10 minute warm up on treadmill or rower
BACK
- Deadlift (straightleg) 4 sets, Reps: 12,10,8& to failure *
- Bent Over Row, 3 Sets, 12,10,8 Reps *
- Barbell Shrugs, 3 sets 12,12,10 Reps *
- Single Arm Row, 3 sets 12,10,8 reps *
Arms
- Single arm bicep curls, 3 sets 12,10,8 reps *
- Overhand grip EZ bar curls, 3 sets 12,10,10 reps
- Overhead tricep exctentions, 3 sets 12,10,8 reps *
- Dumbell Kickbacks, 3 sets 12,10,12 reps
- Wrist Curls, 3 Sets to failure
Friday/ Day 3 - Legs & Abs
10 minute warm up on treadmill or rower
LEGS
- Squats: 4 sets, 12,10,8 & to failure *
- Split Squats (Lunges) 3 sets 12,10,8 reps
- Leg Extentions 3 sets 12 reps
- Hamstring Curls 3 sets 12 Reps
AbS
- Crunches 3 sets to failure
- sit up and twist 3 sets to failure
- V Sits (torso and legs come up) 3 sets to failure
- Side crunches 3 sets to failure