Training Workout Program This is a whole body workout 2-3 times a week with cardio exercises 3-4 times per week. Pick one exercise from each muscle group. The following workouts can be adjusted to a 3 day weekly or a 6 day by weekly workout. Workout #1 Day 1.- Chest, Triceps Day 2.- Back, Biceps, Shoulders Day 3.- Legs, Calves, Abs Workout #2 Day 1.- Chest, Back, Shoulders Day 2.- Biceps, Triceps, Abs Day 3.- Legs, Calves, Abs Workout #3 Day 1.- Chest, Biceps, Shoulders Day 2.- Legs, Calves Day 3.- Triceps, Back, Abs Chest (Can Use Strength Chart) * Flat Bench * Incline Bench * Decline Bench * Cable cross-over * Peck Deck (or Dumbbell Flies) Rotate with Fly's * Flat Bench Fly's * Push-ups (Don't let your hands be much wider than the outside of your chest muscles) * Incline Bench Fly's * Decline Bench Fly's Biceps * Preacher Dumbbell, and Bar Curls * Standing Arm Blaster Curls * Standing Straight bar Curls * Seated Dumbbell Curls (Supination, Pronation) * Seated Incline Dumbbell Curls * Preacher Cable Curls * Standing Cable Curls * Standing Dumbbell Curls (with back against the wall) Triceps * Lying down Bent over One-Dumbbell Extensions * French Press-Nose Busters (with curl bar, or straight bar) * Reverse Cable Bar Curls * Push Downs (with V-bar) * Seated Dips * One Arm Dumbbell Kickbacks * Close-grip Bench Press Back * Lower Back Extension Machine * Straight Legged Dead lifts (use light weights especially, if beginner) * Seated Rows (wide grip and narrow grip ) * Bent Over Rows Video Available * Lat. Pull Down (wide grip and narrow grip ) * Chin Ups (wide grip and narrow grip ) * One arm cable rows * Bent-Over Dumbbell Laterals Legs (Can Use Strength Chart) * Lunges (with dumbbells or bar) * Leg Press * Squats (Smith Machine) * Sissy Squats * Abduction Machines * Adduction Machines * Leg Extension * Leg Curl * Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) Abs * Cable pull downs with weight * Abdominal Machine * Leg lift-sit ups with lower back supported * Half sit ups on floor (front and sides) * Hanging knee lifts * Rotary Torso Machine * Laying Side Crunches * Laying Crunches Shoulders * Lateral Raises * Front Raises * One-Arm Cable Cross Overhead Pulls * Dumbbell Shrugs * Rear Lateral Bent Over Raises
"Training Workout Program"