If you are stuck at a plateau, lifting the same weights and are not able to make any progress, you should really try this four to six week program!
Monday
Chest
Flat Bench Press 4 x 10 - 12
Incline Bench Press 4 x 10 - 12
Butterfly 4 x 10 - 12
Dips 3 as many as possible
Shoulders
Shoulder Press (sitting) 3 x 10 - 15
Lateral Raises 3 x 10 - 15
Front Raises 3 x 10 - 15
Triceps
Pushdown 3 x 10 - 15
French Press 3 x 10 – 15
Kickbacks 3 x 10 – 15
Tuesday
Back
Front Lat Pulldown 4 x 10 - 12
Back Row 4 x 10 - 12
Deadlifts 4 x 10 - 12
Pullups 3 as many as possible
Biceps
Standing Barbell Curl 3 x 10 - 15
Altern. Dumbbell Curl 3 x 10 - 15
Cable Curls 3 x 10 - 15
Legs
Squats 4 x 10 - 12
Leg Extension 3 x 10 - 12
Lying Leg Curl 3 x 10 – 12
Calf Raises 3 x 10 - 12
Wednesday Cardio 30 – 60 minutes
Thursday
Chest
Flat Bench Press 4 x 10 - 12
Incline Bench Press 4 x 10 - 12
Butterfly 4 x 10 - 12
Dips 3 as many as possible
Shoulders
Shoulder Press (sitting) 3 x 10 - 15
Lateral Raises 3 x 10 - 15
Front Raises 3 x 10 - 15
Triceps
Pushdown 3 x 10 - 15
French Press 3 x 10 – 15
Kickbacks 3 x 10 – 15
Friday
Back
Front Lat Pulldown 4 x 10 - 12
Back Row 4 x 10 - 12
Deadlifts 4 x 10 - 12
Pullups 3 as many as possible
Biceps
Standing Barbell Curl 3 x 10 - 15
Altern. Dumbbell Curl 3 x 10 - 15
Cable Curls 3 x 10 - 15
Legs
Squats 4 x 10 - 12
Leg Extension 3 x 10 - 12
Lying Leg Curl 3 x 10 – 12
Calf Raises 3 x 10 – 12
Saturday Cardio 30 – 60 minutes
Sunday either off or Cardio 30 – 60 minutes
Abs: Work abs every second day of this routine.
Do three sets for upper abs (crunches, sit ups with ball, seated jackknife, raised leg sit-ups, ), start with 15 -20 reps then work your way up to 25 - 30
three sets for lower abs (roman chair, reverse crunches, hanging leg raises, lying leg shooters), start with 15 -20 reps then work your way up to 25 - 30
three sets for obliques (bicycles, twisting crunches, oblique crunches, hanging oblique crunches), start with 15 -20 reps then work your way up to 25 - 30
- This is a great plan to build both muscle and strength.
- Each body part is worked 2 times a week.
- This plan is designed for each body part to rest 48 hours between every workout, so you don’t over train your body.
- Each workout should not last longer than 90 minutes.
- Rest 45 to 60 seconds between each set.
- Do cardio two to three times a week, depending how much time you have, treadmill is the best exercise for burning many calories.
- Be sure to warm up before every workout, do a set or two with light weights and many repetitions.
- If you can easily do 4 sets of an exercise with 12 to 15 repetitions, increase the weight so you will keep your muscles working and they do not get used to a certain weight.
- Change program after about six weeks so your muscles do not become accustomed to it.
I have been working out for about three years now and this is one of the most effective programs I have tried.
I gained about 12 pounds of lean muscle in about 6 weeks (with the proper nutrition of course). If you have any question, don't hesitate to contact me either here or via dumbo23@gmx.de
by,
frank
Monday
Chest
Flat Bench Press 4 x 10 - 12
Incline Bench Press 4 x 10 - 12
Butterfly 4 x 10 - 12
Dips 3 as many as possible
Shoulders
Shoulder Press (sitting) 3 x 10 - 15
Lateral Raises 3 x 10 - 15
Front Raises 3 x 10 - 15
Triceps
Pushdown 3 x 10 - 15
French Press 3 x 10 – 15
Kickbacks 3 x 10 – 15
Tuesday
Back
Front Lat Pulldown 4 x 10 - 12
Back Row 4 x 10 - 12
Deadlifts 4 x 10 - 12
Pullups 3 as many as possible
Biceps
Standing Barbell Curl 3 x 10 - 15
Altern. Dumbbell Curl 3 x 10 - 15
Cable Curls 3 x 10 - 15
Legs
Squats 4 x 10 - 12
Leg Extension 3 x 10 - 12
Lying Leg Curl 3 x 10 – 12
Calf Raises 3 x 10 - 12
Wednesday Cardio 30 – 60 minutes
Thursday
Chest
Flat Bench Press 4 x 10 - 12
Incline Bench Press 4 x 10 - 12
Butterfly 4 x 10 - 12
Dips 3 as many as possible
Shoulders
Shoulder Press (sitting) 3 x 10 - 15
Lateral Raises 3 x 10 - 15
Front Raises 3 x 10 - 15
Triceps
Pushdown 3 x 10 - 15
French Press 3 x 10 – 15
Kickbacks 3 x 10 – 15
Friday
Back
Front Lat Pulldown 4 x 10 - 12
Back Row 4 x 10 - 12
Deadlifts 4 x 10 - 12
Pullups 3 as many as possible
Biceps
Standing Barbell Curl 3 x 10 - 15
Altern. Dumbbell Curl 3 x 10 - 15
Cable Curls 3 x 10 - 15
Legs
Squats 4 x 10 - 12
Leg Extension 3 x 10 - 12
Lying Leg Curl 3 x 10 – 12
Calf Raises 3 x 10 – 12
Saturday Cardio 30 – 60 minutes
Sunday either off or Cardio 30 – 60 minutes
Abs: Work abs every second day of this routine.
Do three sets for upper abs (crunches, sit ups with ball, seated jackknife, raised leg sit-ups, ), start with 15 -20 reps then work your way up to 25 - 30
three sets for lower abs (roman chair, reverse crunches, hanging leg raises, lying leg shooters), start with 15 -20 reps then work your way up to 25 - 30
three sets for obliques (bicycles, twisting crunches, oblique crunches, hanging oblique crunches), start with 15 -20 reps then work your way up to 25 - 30
- This is a great plan to build both muscle and strength.
- Each body part is worked 2 times a week.
- This plan is designed for each body part to rest 48 hours between every workout, so you don’t over train your body.
- Each workout should not last longer than 90 minutes.
- Rest 45 to 60 seconds between each set.
- Do cardio two to three times a week, depending how much time you have, treadmill is the best exercise for burning many calories.
- Be sure to warm up before every workout, do a set or two with light weights and many repetitions.
- If you can easily do 4 sets of an exercise with 12 to 15 repetitions, increase the weight so you will keep your muscles working and they do not get used to a certain weight.
- Change program after about six weeks so your muscles do not become accustomed to it.
I have been working out for about three years now and this is one of the most effective programs I have tried.
I gained about 12 pounds of lean muscle in about 6 weeks (with the proper nutrition of course). If you have any question, don't hesitate to contact me either here or via dumbo23@gmx.de
by,
frank
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