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The Well-Rounded Workout Routine

Design your own workout based on the weak points you want to improve in your physique.

ARMS, ABS & CALVES >>

1. Barbell Curl 2. Seated Dumbbell Curl 3. Preacher Curl 4. V-bar Pushdown 5. Bench Dip
Sets: 4
Reps: 8
Rest: 60 sec.

Sets: 4
Reps: 8
Rest: 60 sec.

 
Sets: 4
Reps: 6
Rest: 60 sec.
Sets: 4
Reps: 15
Rest: 60 sec.
Sets: 4
Reps: As many as possible
Rest: 120 sec.
Hold a barbell with hands shoulder width and palms facing up. Keeping your elbows pinned to your sides, curl the bar up. Sit on a bench with a dumbbell in each hand. Curl the weights up simultaneously. Hold a barbell at shoulder width and sit at a preacher bench with your armpits just above the edge of the bench. Lower the bar, but don’t extend your elbows completely Grasp a V-grip handle on the high pulley of a cable station, palms down. Keeping elbows at your sides, push down and flex your triceps at the bottom. Place your palms on the bench behind you and your feet on one in front of you. Suspend yourself above the benches and bend your elbows to lower your body between them.
         
6. Incline Lying Triceps Extension 7. Handing Leg Raise 8. Decline Sit Up 9. Standing Calve Raise 10. Seated Calve Raise
Sets: 4
Reps: 15
Rest: 60 sec.
Sets: 4
Reps: As many as possible
Rest: 120 sec.
Sets: 4
Reps: As many as possible
Rest: 120 sec.
Sets: 3
Reps: 30
Rest: 120 sec.
Sets: 3
Reps: 12
Rest: 120 sec.
Set an incline bench to 45 degrees and lie on it holding an EZ-bar with hands inside shoulder-width. Press up, bend your elbows to lower the weight, then extend your elbows. Hang from a pullup bar and raise your legs up to your hands, crunching your hips to your torso. Set an adjustable bench to a 30- to 45-degree decline and lie down on it, bracing your feet. Sit up fully. Use a standing calf raise machine or stand on a block with a dumbbell in your hand. Allow your heels to sink toward the floor so you feel a stretch on your calves an then press them up. Use a seated calf raise machine or sit on a bench with your feet on a block or step and a weight on your thighs. Perform a calf raise as described above.
         
11. Tiabilis Raise        
Sets: 3
Reps: 25
Rest: 120 sec.
       
Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.        

BICEPS EMPHASIS *

> Choose two biceps exercises and perform three sets of each after your back training. Do this in addition to the arm workout day. Hold the op of each rep for one second while flexing, and take three seconds to lower the weight on each rep.

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