INTRODUCTORY PROGRAM
MONDAY/WEDNESDAY/FRIDAY
MID
SECTION & AEROBIC WORK
10 minutes of cardio,
followed by Crunches & Leg Raises
CHEST
Incline Dumbbell Chest Press
(1x12)
Dumbbell Pullovers (1x12)
BACK
Wide Grip Pulldown (1x12)
Row Machine (1x12)
SHOULDERS
Seated Dumbbell Presses (1x12)
TRICEPS
Triceps Press Machine (1x12)
BICEPS
Standing Dumbbell Curls (1x12)
LEGS
Leg Press (1x15)
Leg Extension (1x15)
Leg Curl (1x15)
Complete one or two sets of each exercise the first two weeks and three sets of each the remaining weeks of the four-week cycle. Be easy; during the first set, warm-up and practice the groove of the movement (the track in which the weight safely, effectively and naturally travels). Increase the resistance with each successive set. Focus, form and deliberate motion. Hard work but don't strain... Yet.
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