Serious About Shape and Tone
DAY 1; Chest & Biceps
(Monday)
DAY 2; Back & Triceps (Tuesday)
DAY 3; Thighs & Hamstrings (Thursday)
DAY 4; Shoulders (Friday)
Please remember that you should not over
train;
4 - 5
Exercises per body part 2 – 3 Sets per exercise
10 - 15 reps
Please also remember that
each exercise must have a full strict movement, No cheating, and use a weight
that you can actually train properly with
DAY
1;
Chest;
Biceps;
Flat Bench
Press Preacher Curls
Incline Bench
Press Seated
Dumbbell Curls
Decline Bench
Press Standing 21`s
Pullovers or
Flies Standing Barbell
Curls
Peck Deck or
Crosssovers Concentration Curls
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DAY
2;
Back;
Triceps;
Wide Grip Behind Neck
Pulldowns Close Grip Pushdowns
Medium Grip Front
Pulldowns Wide Grip Pushdowns
Base Pully
Rows
Reverse Grip Bench Press
T-Bar or Dumbbell
Rows Close Grip Bench Press
Wide Grip
Chins One Arm Cable Kick
backs
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DAY
3;
Thighs; Hamstrings;
Double Leg
Extensions Leg Curls
Leg
Press
Straight Leg Deadlift
Hack
Squat Single Leg
Curls (standing or lying down)
Squats
Single Leg Extensions
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DAY
4;
Shoulders;
Side Lateral
Raise Upright Rows
Front Lateral
Raises Shrugs
Bent Over
Flies Wide Grip Behind Neck Chins
Behind Neck Press
Front Press
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Calves;
Take one exercise for calves each day you train. Choose
one of;
Seated Calve Raises
Standing Calve Raises
Leg Press Calve Raises
Hack Squat Calve Raises
4 x Sets / 20 Reps
Each time you train your
calves change the angle of your feet.
- Point Feet In
- Point Feet Out
- Point Feet Straight.
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Abdominals;
Do not do too
much on your abdominals. Remember it’s a muscle it will grow if you over train
it. I suggest that you;
4 x Sets of 20
– 25 crunches.
Twists
on the edge of a bench for 5 minutes. Make sure you are sat on the edge, feet
flat facing forward, and twist a broom stick behind your neck as far round as
you can with out moving your lower section
