Free Workout Program
NOTE: Before commencing the workout, proper stretching warm-ups should be performed. For the first set of each exercise, use 50% of your final set weight.
SAMPLE WORKOUT
REMEMBER: It is the intensity of the workout that will determine muscle stimulation, which in turn will determine muscle size and strength. Training duration is not as important. Put maximum effort into every one of your reps and perform all movements in a slow and controlled manner in order to achieve the best possible results.
DAY 1 - CHEST & BICEPS
INCLINE PRESS
3 sets of 8 to 10 Reps
MACHINE FLAT PRESS
3 Sets of 8 to 10 Reps
DUMBBELL FLY
2 Sets of 8 to 10 Reps
DUMBBELL CURL
3 Sets of 8 to 10 Reps
BARBELL CURL
2 Sets of 8 to 10 Reps
DAY 2 - LEGS & CALVES
LEG EXTENSION
3 Sets of 10 to 12 Reps
LEG - PRESS OR SQUAT 3 Sets of 10 to 12 Reps
HACK SQUAT 3 Sets of 10 to 12 Reps
LYING LEG CURL 3 Sets of 8 to 10 Reps
STIFF LEG DEADLIFT 2 Sets of 8 to 10 Reps
STANDING CALF 3 Sets of 10 to 12 Reps
SEATED CALF 2 Sets of 8 to 10 Reps
DAY 3 - REST DAY
DAY 4 - DELTOIDS & TRICEPS
DUMBBELL OR MACHINE PRESS 3 Sets of 8 to 10 Reps
LATERAL RAISE 3 Sets of 8 to 10 Reps
CABLE LATERAL 2 Sets of 8 to 10 Reps
TRICEP PUSHDOWN 3 Sets of 8 to 10 Reps
LYING FRENCH PRESS 3 Sets of 8 to 10 Reps
DAY 5 - BACK
CLOSE-GRIP PULLDOWN 3 Sets of 8 to 10 Reps
BARBELL ROW 3 Sets of 8 to 10 Reps
SEATED CABLE ROWS 3 Sets of 8 to 10 Reps
REAR DELT RAISES 3 Sets of 8 to 10 Reps
DEADLIFT 3 Sets of 8 to 10 Reps
DAY 6 - REST DAY
DAY 7 - Repeat schedule or take another REST DAY. If REST DAY, then repeat the schedule starting the next day.