Schedule

SUNDAY

MONDAY TUESDAY WEDNESDAY THURSDAY

Workout #1

Workout #2

Workout #3

Workout #1

FRIDAY
Workout #2

SATURDAY
Workout #3

Schedule Explanation: This workout program is done on the same days of each week on the
schedule shown above. The blank days are OFF days.

Workout #1
EXERCISE

Set #1

Set #2

Set #1

Set #2

Set #1

Set #2

Leg Extensions - 12-15 Reps

Lying Leg Curls - 12-15 Reps
Seated Calf Raise - 20 Reps
Close Grip Lat Pulldown - 12-15 Reps
Dumbbell Bicep Curl - 12 Reps
Wrist Curls - 20 Reps
Crunches - To Failure Reps

Workout #2
EXERCISE
DB Incline Bench Press - 12-15 Reps
DB Shoulder Press - 12 Reps
Shrugs - 12 Reps
One Arm Tricep Pushdowns - 12 Reps
Raised Leg Crunches - To Failure Reps

Workout #3
EXERCISE
Leg Extensions (1leg) - 12-15 Reps
Standing Leg Curl - 12-15 Reps
DB Standing Calf Raise - 20 Reps
Front Lat Pulldown - 12-15 Reps

Bicep Curl - 12 Reps

Reverse Wrist Curl - 15-20 Reps
Raised Leg Crunches - To Failure Reps