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.