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 Weight
Lifting Workout Plan
If
you're looking for a great routine to pack on some lean muscle mass, this is the
perfect workout plan for you. This regimen
requires five training days where you will split body-parts and work two in each
session.
Rep ranges
should be kept between 6-12. the first set should always be your lightest, from
there you will increase your poundages.
WORKOUT
SCHEDULE:
Monday: Chest & Cardio
Tuesday: Biceps & Triceps
Wednesday: Legs/Hamstrings/Calves
Thursday: Shoulders & Traps
Friday: Back & Forearms
MONDAY: CHEST/ABS CARDIO
5 minute warm up on cardio machine
Cable Crossover machine light weight, couple of sets to get warmed up
Incline Barbell Press x 4 sets
Incline Cable Flyes x 4 sets
Flat Bench Dumbbell Press x 4 sets
Decline Press x 3 sets
Cable Crossovers or Pec Deck x 3 sets
ABS:
Cable Crunches, Ab Machine and decline crunches on steep bench
Cardio:
10-15 minutes
 TUESDAY:
BICEPS & TRICEPS
5 minute warm up on cardio machine of your choice
Close Grip Chin Ups x 4
Barbell Curls x 4
Lying Cable Curls on Cable Crossover machine x 4
Bent Over Cable Curls x 4
Superset alternative curls light weight for as many reps as possible.
Dips x 4
Skull Crushers x 4
Rope Pushdown x 4
Big Bar Pushdown x 4
One handed cables light weight x 2
WEDNESDAY: LEGS/HAMS/CALVES
Quick warm up with 2 sets of light leg extensions.
Squats on Smith Machine (shoulder width stance) x 4
Leg Press with feet close together x 4 sets
Squat Rack x 3 sets (Duck squat position, toes pointing outwards)
Leg Extensions x 4 sets
Lying Hamstring Curls x 4
Straight Leg Deadlifts with barbell or dumbbells x 3
Seated Calf Machine x 4
Leg Press with toes x 4
 THURSDAY: SHOULDERS & TRAPS
Quick warm up with 5 mins of cardio
Upright Row x 4 sets
Machine Press x 4 sets
Rear Pec Deck x 3 sets
Smith Machine Press x 4 sets
Lateral Side Raises x 4 sets
Barbell Shrugs or Smith Machine behind back x 4 sets
Dumbbell Shrugs x 4 sets
Optional: Abs routine from Monday
FRIDAY: BACK & FOREARMS
Warm up with 5 minutes of cardio
2 x sets of light back machine to get the blood flowing
Close Grip Lat Pulldown x 4 sets
Wide Grip behind neck pulldown x 4 sets
Bent Over Row x 4 sets
Machine Pull Back x 3 sets
One Arm Row x 3 sets
Deadlifts x 3-4 sets
Hyperextensions x 3 sets
Forearms:
Dumbbell Wrist Curls x 3 sets
Behind back barbell curls x 3sets
Reverse Grip Pulley Machine Forearms Curls x 3 sets
Conclude with 5 minutes steady cardio.
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