Description of Workout:
Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise.
Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.
Food. You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.
A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets.
You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.
| Monday | ||
| Full Body | ||
| Exercise | Sets | Reps |
| Dumbbell Squat | 3 | 6-12 |
| Dumbbell Bench Press | 3 | 6-12 |
| One Arm Dumbbell Row | 3 | 6-12 |
| Standing Dumbbell Curl | 3 | 6-12 |
| Two Arm Seated Dumbbell Extension | 3 | 6-12 |
| Sit Up | 3 | 10-25 |
| Wednesday | ||
| Full Body | ||
| Exercise | Sets | Reps |
| Dumbbell Step Up | 3 | 6-12 |
| Dumbbell Stiff Leg Deadlift | 3 | 6-12 |
| Seated Dumbbell Press | 3 | 6-12 |
| Standing One Leg Dumbbell Calf Raise | 3 | 10-20 |
| Dumbbell Shrug | 3 | 10-15 |
| Dumbbell Side Bends | 3 | 10-15 |
| Friday | ||
| Full Body | ||
| Exercise | Sets | Reps |
| Dumbbell Lunge | 3 | 6-12 |
| Dumbbell Floor Press | 3 | 6-12 |
| Wide Grip Pull Up | 3 | 6-12 |
| Standing Hammer Curl | 3 | 6-12 |
| Lying Dumbbell Extension | 3 | 6-12 |
| Lying Floor Leg Raise | 3 | 10-25 |
Great workout! The shorter round of exercises is nice, because it allows me to concentrate on increasing my reps. In the first round I did 10, the second I did 12, and the third I did 15. Felt good!
ReplyDeleteFabulous workout, again! I did the same rounds as last time: 10 reps the first round, 12 reps the second round, and 15 reps the third round. I think I'm ready to tackle 10 lb. weights!
ReplyDeleteLast one for the week! Same rounds again; those leg raises are killer! :-)
ReplyDelete