| Table 1 - The Workout |
|
Monday
Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)
Dumbbell Bench Press—3 sets of 8 reps
Shoulders
Dumbbell Side Raise—3 sets of 8 reps
Triceps
Lying Triceps Extension—3 sets of 8 reps |
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| Tuesday Off |
|
Wednesday
Back
Narrow-Grip Pulldown—3 sets of 8 reps
Barbell Row—3 sets of 6 reps
Biceps
Barbell Curl—3 sets of 8 reps |
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| Thursday Off |
|
Friday
Shoulders
Rotator-Cuff Exercise—3 Sets of 12-15 reps
Chest
Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14)
Triceps
Weighted Dips—3 sets of 6 reps |
|
Saturday
Legs
Squat—3 sets of 6 reps
Leg Press—3 sets of 8 reps
Leg Curl—3 sets of 8 reps
Back
Reverse-Grip Pulldowns—3 sets of 8 reps
One-Arm Dumbbell Rows—3 sets of 8 reps
Biceps
Incline Dumbbell Curls—3 sets of 8 reps |
|
| Sunday Off |
