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This has worked well for
me. Here goes:
MONDAY: LEGS
Upper Legs:
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged
Deadlifts
Walking Lunges (with dumbbells)
Calves:
Standing Calf Raises
Seated Calf Raises
(I Superset the two, moving from one immediately to the
other
with no rest)
TUESDAY: SHOULDERS & ABDOMINALS
Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated,
sometimes standing)
Upright Rows (on the cable machine)Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(I do Supersets here moving quickly from one exercise to
the next)
WEDNESDAY: OFF
THURSDAY: BACK & BICEPS
Back:
Lat Pullups or Pulldowns (vary grips)
Bent Over Rows
One Arm Cable Rows
Biceps:
Standing
Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls (sometimes one arm,
sometimes two)
FRIDAY:
CHEST, TRICEPS, & ABDOMINALS
Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline
or flat bench)
Triceps:
Triceps Pushdowns
(vary the handles and grips)
Lying Triceps Extensions (prefer the EZ-bar)
Kickbacks
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(I do Supersets here moving quickly from one exercise to the next)
SATURDAY & SUNDAY: OFF
NOTES: After warming up, I like to
perform 2-3 sets of each exercise. When I'm more interested in shape and developing a lean, strong look than in muscle
size, I usually keep reps in the 8-15 range. I also do 30-40 minutes of intense aerobics 4 times per week.
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