Strength Program

06/04/2011 20:06

Day 1
Exercise	Sets x Reps	Muscle Group
Barbell Incline Bench Press On Bench	3 x 8	Chest
REST	1 x 120	TIPS
Dumbbell Bench Press On Bench Both Arms	3 x 10	Chest
REST	1 x 120	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3 x 12	Chest
REST	1 x 60	TIPS
Standing Mid Cable Flys Both Arms	2 x 15	Chest
REST	1 x 60	TIPS
Barbell Incline Bench Press On Bench	2 x 15	Chest
REST	1 x 60	TIPS
Standing Bicep Curl Barbell Both Arms	3 x 8	Arms
REST	1 x 120	TIPS
Incline Dumbbell Biceps Curl One arm	3 x 10	Arms
REST	1 x 60	TIPS
Cable Concentration Bicep Curl	3 x 12	Arms
REST	1 x 60	TIPS
Standing Bicep Curl Barbell Both Arms	2 x 15	Arms
REST	1 x 60	TIPS
Hanging Leg Raise	2 x 6	Abs
REST	1 x 60	TIPS
Laying on Ground Abdominal Crunches Hands by Head	1 x 60	Abs
REST	1 x 60	TIPS
Hanging Leg Raise	2 x 60	Abs
Day 2
Exercise	Sets x Reps	Muscle Group
Barbell Squat	3 x 6	Legs
REST	1 x 120	TIPS
Machine Leg Press Both Legs	3 x 10	Legs
REST	1 x 120	TIPS
Barbell Back Lunge	3 x 10	Legs
REST	1 x 120	TIPS
Seated Machine Leg Extension Both Legs	3 x 12	Legs
REST	1 x 120	TIPS
Prone Machine Leg Curl Both Legs	3 x 12	Legs
REST	1 x 60	TIPS
Barbell Squat	2 x 15	Legs
REST	1 x 60	TIPS
Standing Calf Raise	3 x 6	Legs
REST	1 x 120	TIPS
Seated Calf Raise	2 x 15	Legs
Day 3
Exercise	Sets x Reps	Muscle Group
Standing Barbell Military Press	3 x 8	Shoulders
REST	1 x 120	TIPS
Standing Dumbbell Upright Row Both Arms	2 x 10	Shoulders
REST	1 x 120	TIPS
Standing Cable Side Raise One Arm	3 x 12	Shoulders
REST	1 x 120	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3 x 12	Shoulders
REST	1 x 120	TIPS
Standing Barbell Military Press	2 x 15	Shoulders
REST	1 x 120	TIPS
Standing Barbell Shrugs	3 x 6	Shoulders
REST	1 x 120	TIPS
Standing Dumbbell Shrugs	2 x 12	Shoulders
REST	1 x 60	TIPS
Standing Barbell Shrugs	2 x 15	Shoulders
REST	1 x 60	TIPS
Bent Over Cable Crunch	2 x 8	Abs
REST	1 x 120	TIPS
Leg Lifts on Ground	3 x 25	Abs
REST	1 x 60	TIPS
Bent Over Cable Crunch	2 x 15	Abs
Day 4
Exercise	Sets x Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	3 x 8	Back
REST	1 x 120	TIPS
Pull-Up/ Chin	3 x 10	Back
REST	1 x 120	TIPS
Seated Cable Row	3 x 12	Back
REST	1 x 120	TIPS
Seated On Bench Cable Lat Pulldowns One Arm	3 x 15	Back
REST	1 x 60	TIPS
Barbell Bent Over Wide Grip Rows Both Arms	2 x 15	Back
REST	1 x 60	TIPS
Barbell Close Grip Bench Press with bands	3 x 8	Chest
REST	1 x 120	TIPS
Standing Cable Triceps Extension Both Arms	3 x 10	Arms
REST	1 x 120	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	3 x 12	Arms
REST	1 x 60	TIPS
Barbell Close Grip Bench Press with bands	2 x 15	Chest