Rite just bought a set of free weights and bench and a curl bar and need a routine to get me going again is this any gd?
monday - Chest and Back
Chest
Exercise Sets Reps
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Back
Exercise Sets Reps
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8
Workout Notes:
If you have access to a chin up bar I strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Chin ups are the #1 exercise for building back width.
Tuesday: Rest Day
Wednesday - Legs (including calves)
Legs
Exercise Sets Reps
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8
Thursday: Rest Day
Friday - Shoulders and Arms
Shoulders
Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bench Over Reverse Fly 4 12
Arms
Exercise Sets Reps
Barbell Bicep Curl 5 10
French Press 5 10
Workout Notes:
<message edited by brucie on 22 June 2008 23:44>