Three days a week Full Body Routine (performed on 3 non-consecutive days such as Monday, Wednesday and Friday):
Chest
Incline dumb bell Bench Press
Flat dumb bell Bench Press |
Back
One Arm dumb bell Rows
Dumb bell Pullovers |
Biceps
Dumbbell Curls |
Triceps
Overhead Triceps Extensions |
Shoulders
Bent Over Lateral Raises
Dumb bell Upright Rows
Abdominals
Leg Raises
Crunches |
Legs
Dumb bell Squats
Dumb bell Lunges
Stiff Legged Deadlifts
Calf Raises
|
How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest approximately 1 minute in between sets. Move up to 3 sets after 4 weeks.
Do 20-30 minutes of cardio on the days off .