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www.esn.za.net
| Do this Workout Routine on
3 non-consecutive days per week (i.e. Monday, Wednesday and Friday) Rest
between 1-2 minutes in between each set. |
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| Workout
1 : Chest, Shoulders & Triceps |
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| Workout
Schedule: |
Sets |
Reps |
| Flat
Barbell Bench Press |
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| Light
Warm Up |
1 |
10 |
| Medium
Weight Warm Up |
1 |
10 |
| Heavier |
2 |
10 |
| Incline
Dumbell Bench Press |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
10 |
| Seated
Shouder Press |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
10 |
| Dumbbell
Side Lateral Raises |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
15 |
| Lying
French Press |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
10 |
| Tricep
Cable Push Down |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
15 |
| Push
Ups, Do as many reps as you can |
3 |
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| Notes:30
seconds rest between sets |
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| open |
| Workout
2: Back & Biceps |
| Workout
Schedule: |
Sets |
Reps |
| Deadlift |
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| Light
Warm Up |
1 |
10 |
| Medium
Weight Warm Up |
1 |
10 |
| Heavier |
2 |
10 |
| Wide
Grip Lat Pull Down |
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| Light Warm Up |
1 |
15 |
| Heavier |
2 |
10 |
| Arm
Dumbbell Row |
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| Light
Warm Up (per arm) |
1 |
15 |
| Heavier
(per Arm) |
2 |
10 |
| Face
Pulls |
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| Light Warm Up |
1 |
15 |
| Heavier |
2 |
15 |
| Standing
Barbell Curls |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
10 |
| Standing
Dumbbell Curls |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
10 |
| Notes:30
seconds rest between sets |
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Workout
3 : Legs & Abs |
open
| Workout
Schedule: |
Sets |
Reps |
| Barbell
Squat |
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| Light
Warm Up |
1 |
10 |
| Medium
Weight Warm Up |
1 |
10 |
| Heavier |
2 |
10 |
| Leg
Extention |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
15 |
| Lying
Leg Curls |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
15 |
| Standing
Calve Raise Machine |
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| Light
Warm Up |
1 |
15 |
| Heavier |
2 |
15 |
| Decline
Bench Sit Ups, Do as many reps as you can |
3 |
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| Leg
Raises, Do as many reps as you can |
3 |
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| Notes:30
seconds rest between sets |
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Workout
Routines