Beginners: Choose 1-2 exercises and perform 1-2 sets of 12-16 reps
Intermediate & Advanced: Choose an exercise from each muscle group and perform 2-3 sets of 6-12 reps, resting between sets
Use enough weight that you can ONLY complete the desired number of reps
| CHEST |
Dumbell or Barbell Bench Press
Machine Chest Press
Push-ups
Pec deck machine
|
| BACK |
Seated Machine Row
Back Extension
Lat Pull Down |
| SHOULDERS |
Overhead Press
Lateral Raise
Front Raise
|
| BICEPS |
Bicep Curls
Hammer Curls
Concentration Curls |
| TRICEPS |
Tricep Extension
Dips
KIck Backs |
| LEGS |
Squats
Lunges
Machine Leg Press
Dead Lifts
Calf Raises
|
| ABDOMINALS |
Crunches
Reverse Crunches
Oblique Twists
Pelvic tilts
|