Thursday, November 15, 2007

6 Week Workout Routine

I started a new workout routine yesterday. It's a nice little routine, working all of the major muscle areas. I'm going to use this workout for 6 weeks then I'm going to up the sets to three instead of two.
My new routine is split over two days, Day 1: Upper Body, Day 2: Lower Body, and Day 3: Off. Always remember how important it is to have a day off, this is when your muscles grow.

This is my new routine for anyone interested.

Day 1


Muscle Group Exercise Sets Reps
Chest Bench Press 2 12-15

Incline Press 2 12-15
Upper Back Lat Pull Down 2 12-15

One-arm Dumbbell Row 2 12-15

Heavy Shrugs2
12-15
Shoulders Dumbbell Shoulder Press 2 12-15

Upright Row 2 12-15

Dumbbell Lying Raise 2 12-15
Biceps Barbell Curl 2 12-15
Triceps Tricep Extension 2 12-15
Abdominals Crunch 2 12-15

Oblique Crunch 2 12-15
Day 2


Legs/Glutes Squat 2 12-15
Quadriceps/Glutes Front Lunge 2 12-15
Quadriceps Leg Extension 2 12-15
Ham Strings Lying Leg Curl 2 12-15
Lower Back Back Extension 2 12-15
Calves Calf Raise 2 12-15
Abdominals Crunch 2 12-15

Oblique Crunch 2 12-15
If you would like more information on strength training, or these exercises these sites have some awesome information:
Exercise Instruction & Kinesiology
Muscle Exercise Encyclopedia Instructions
Have fun and stay safe when exercising, and always warm-up and cool down before and after lifting weights ;-)

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