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Workout routines

Updated on April 24, 2009

Names of exercises

Below is a list of exercises for each body part that you wish to target. If you do not know how to do a certain exercise than simply look it up on the Internet or ask someone.

Chest- Bench press,Incline barbell bench press, Decline barbell bench press, Decline dumbbell flyes, Dips- chest version, Dumbbell bench press, Dumbbell flyes, Incline dumbbell flyes, Machine bench press, Machine flyes, Cable crossovers, Upward cable-crossovers

Shoulders- Barbell shoulder press ( seated or standing ), Dumbbell shoulder press, Machine shoulder press, Front raises ( barbell or dumbbells ), Upright rows ( barbell or dumbbell ), Side dumbbell raises, Lateral raises, Shrugs ( dumbbell or barbell )

Back- Barbell rows ( wide grip or close grip ), Seated cable row, Machine rows, Pull-downs ( behind neck or in front of body ), Dumbbell rows, Chin-ups, Dead lifts, stiff leg dead lifts, back extensions

Biceps- Barbell curls, dumbbell curls, Alternating dumbbell curls, Incline dumbbell curls, Reverse barbell curls, Concentration curls, Preacher curls ( dumbbell or with an EZ curl bar ), Machine curls, cable curls

Triceps- Close-grip bench presses, Triceps extension ( lying down, dumbbell or cable ), Dumbbell kickbacks, Triceps push downs, Diamond push ups

Forearms- Forearm curls with dumbbells or a bar.

Legs- Barbell squats, Hack squats, Leg presses, Standing leg curls, Leg curls laying down, Stiff leg dead lifts, Hip abductor and adduction machine, Lunges ( barbell or dumbbells ), Machine calf raises

ABS- Crunches, Side crunches, Leg raises, Sit-ups, Side bends

Five day a week workout

Day one- Chest- Exercise one- Barbell bench press, 3 sets, 10-12 reps Exercise two-Dumbbell bench presses on flat bench, 3 sets, 10-12 reps Exercise three- Decline barbell bench press, 3 sets, 6-8 reps, Exercise four-Pec-dec flyes, 3 sets, 10-12 reps Exercise five-Cable flyes, 4 sets, 12-15 reps

Day two- Shoulders- Exercise one- Dumbbell shoulder presses, 3 sets, 10-12 reps Exercise two- Barbell upright rows, 3 sets, 8-10 reps Exercise three- Dumbbell front raises, 3 sets, 10-12 reps Exercise four- Lateral raises, 3 sets, 10-12 reps

Day three- Back- Exercise one-Dead-lifts, 5 sets, 10-12 reps Exercise two- Barbell rows, 3 sets, 10-12 reps Exercise three- Pull-downs ( behind the neck ), 3 sets, 10-12 reps Exercise four- Seated cable rows, 3 sets, 12-15 reps Exercise five- Dumbbell rows, 3 sets, 6-8 reps

Day four- Arms- Biceps- Exercise one- Barbell curls, 3 sets, 10-12 reps Exercise two- Alternating dumbbell curls, 3 sets, 10-12 reps Exercise three- Incline dumbbell curls, 3 sets, 10-12 reps Exercise four- Concentration curls, 3 sets, 12-15 reps Triceps- Exercise one- Close-grip bench presses, 3 sets, 10-12 reps Exercise two- Triceps extension ( laying down ), 3 sets, 10-12 reps Exercise three-Triceps push-downs, 3 sets, 10-12 reps Exercise four- Dumbbell kick-backs, 3 sets, 10-12 reps

Day Five- Legs- Exercise one- Barbell squats, 3 sets, 10-12 reps Exercise two- Leg presses, 3 sets, 10-12 reps Exercise three- Leg extensions, 3 sets, 10-12 reps Exercise four- Leg curls ( laying down ), 3 sets, 10-12 sets Exercise five-Stiff-leg dead-lifts, 3 sets, 10-12 reps Exercise six and seven-Hip abductor and adduction machines, 3 sets, 10-12 reps Exercise eight- Calf raises, 3 sets, 15-20 reps

Four day a week workout

Day one- Chest and Shoulders- Exercise one- Barbell bench press, 3 sets, 10-12 reps Exercise two- Dumbbell bench presses on flat bench, 3 sets, 10-12 reps Exercise three- Decline barbell bench press, 3 sets, 6-8 reps, Exercise four- Pec-dec flyes, 3 sets, 10-12 reps Exercise five-Cable flyes, 4 sets, 12-15 reps Shoulders- Exercise one- Barbell shoulder presses, 3 sets, 10-12 reps Exercise two- Barbell upright rows, 3 sets, 8-10 reps Exercise three- Dumbbell front raises, 3 sets, 10-12 reps Exercise four- Lateral raises, 3 sets, 10-12 reps Exercise five- Barbell shrugs, 5 sets, 15-20 reps

Day two- Back and arms- Exercise one- Dead-lifts, 5 sets, 10-12 reps Exercise two- Barbell rows, 3 sets, 8-10 reps Exercise three- Pulldowns ( in front of body ), 3 sets, 12-15 reps Exercise four- Dumbbell rows, 3 sets, 10-12 reps Exercise five- chin-ups, 3 sets, 4-15 reps Biceps- Exercise one- Barbell curls compound set with Alternating dumbbell curls, 3 sets, 10-12 reps Exercise two- Incline dumbbell curls compound set with Concentration curls, 3 sets, 10-12 reps Exercise three- Reverse barbell curls compound set with standing cable curls, 3 sets, 10-12 reps Triceps- Exercise one- Close-grip bench press compound set with Skull crushers ( laying down Triceps extensions ), 3 sets, 10-12 reps Exercise two- Dumbbell Triceps extension ( one-armed ) compound set with Dumbbell Triceps extension ( both-arms ), 3 sets, 10-12 reps Exercise three- Triceps push-downs compound set with Dumbbell kick-backs, 3 sets, 10-12 sets

Day three- Legs- Exercise one- Squats or Leg presses, 3 sets, 10-12 reps Exercise two- Leg extensions compound set with Leg curls ( seated ), 3 sets, 10-12 reps Exercise three- Hip adduction machine compound set with Hip abduction machine, 3 sets, 10-12 reps

Day four- Repeat any of the above routines after taking 1-2 days off.

Three day a week workout

Day one- Chest, Shoulders and Triceps- Exercise one- Incline barbell bench press, 3 sets, 10-12 reps Exercise two- Barbell flat bench press, 3 sets, 10-12 reps Exercise three-Incline flyes, 3 sets, 10-12 reps Exercise four- Cable cross-overs, 3 sets, 10-12 reps Shoulders- Exercise one- Dumbbell presses, 3 sets, 8-10 reps Exercise two- Dumbbell front raises, 3 sets, 8-10 reps Exercise three- Side raises, 3 sets, 8-10 reps Exercise four- Cable upright rows, 3 sets, 8-10 reps Exercise five- Dumbbell shrugs, 3 sets, 15-20 reps Triceps- Exercise one- Close-grip bench presses, 3 sets, 6-8 reps Exercise two- One-arm dumbbell Triceps extensions,3 sets, 6-8 reps Exercise three- Triceps push-downs, 3 sets, 6-8 reps Exercise four- Dumbbell kick-backs

Day two- Back and Biceps- Back- Exercise one- Dead-lifts,3 sets, 10-12 reps Exercise two- barbell rows ( wide-grip ), 3 sets, 10-12 reps Exercise three- Pull-downs ( both in front of the body and behind the neck, do equal reps for each side ), 3 sets, 10-12 reps Exercise four- Seated cable rows, 3 sets, 10-12 reps Biceps- Exercise one- Barbell preacher curls, 3 sets, 8-10 reps Exercise two- Dumbbell curls, 3 sets, 8-10 reps Exercise three- Concentration curls, 3 sets, 8-10 reps

Day three- Legs- Exercise one- Leg presses or Hack-squats, 3 sets, 10-12 reps Exercise two- Leg extensions, 3 sets, 12-15 reps Exercise three- Standing cable leg curls, 3 sets, 10-12 reps Exercise four- Stiff leg dead-lifts, 3 sets, 10-12 reps Exercise five- Calf raises, 3 sets, 15-20 reps

Six day a week workout

Day one- Chest, Back and Biceps- Chest- Exercise one- Incline dumbbell presses, 3 sets, 10-12 reps Exercise two- Machine presses, 3 sets, 10-12 reps Exercise three-Dumbbell flyes on flat bench Back- Exercise one- Dead-lifts, 3 sets, 10-12 reps Exercise two- T-bar rows, 3 sets, 10-12 reps Exercise three- Machine rows, 3 sets, 10-12 reps Exercise four- Dumbbell rows, 3 sets, 10-12 reps Biceps- Exercise one- Barbell curls, 3 sets, 10-12 reps Exercise two- Incline dumbbell curls, 3 sets, 10-12 reps Exercise three- Concentration curls, 3 sets, 10-12 reps

Day two- Shoulders and Triceps- Shoulders- Exercise one- Dumbbell presses, 3 sets, 10-12 reps Exercise two- Upright rows with barbell, 3 sets, 10-12 reps Exercise three- Lateral raises, 3 sets, 10-12 reps Exercise four- Barbell front raises, 3 sets, 10-12 reps Exercise five- Barbell shrugs, 3 sets, 10-12 reps Triceps- Exercise one- Close-grip bench presses, 3 sets, 10-12 reps Exercise two- Triceps push-downs, 3 sets, 10-12 reps Exercise three- Dumbbell kick-backs, 3 sets, 10-12 reps

Day three- Legs- Exercise one- Squats, 3 sets, 10-12 reps Exercise two- Leg presses, 3 sets, 10-12 reps Exercise three-Leg extensions compound set with Leg curls ( laying down ), 3 sets, 10-12 reps Exercise four- Dumbbell lunges, 3 sets, 10-12 reps Exercise five- Seated machine calf raises, 3 sets, 15-20 reps

Day four- Chest, Back and Biceps- Chest- Exercise one- Incline dumbbell presses, 3 sets, 10-12 reps Exercise two- Machine presses, 3 sets, 10-12 reps Exercise three-Dumbbell flyes on flat bench Back- Exercise one- Dead-lifts, 3 sets, 10-12 reps Exercise two- T-bar rows, 3 sets, 10-12 reps Exercise three- Machine rows, 3 sets, 10-12 reps Exercise four- Dumbbell rows, 3 sets, 10-12 reps Biceps- Exercise one- Barbell curls, 3 sets, 10-12 reps Exercise two- Incline dumbbell curls, 3 sets, 10-12 reps Exercise three- Concentration curls, 3 sets, 10-12 reps

Day five- Shoulders and Triceps- Shoulders- Exercise one- Dumbbell presses, 3 sets, 10-12 reps Exercise two- Upright rows with barbell, 3 sets, 10-12 reps Exercise three- Lateral raises, 3 sets, 10-12 reps Exercise four- Barbell front raises, 3 sets, 10-12 reps Exercise five- Barbell shrugs, 3 sets, 10-12 reps Triceps- Exercise one- Close-grip bench presses, 3 sets, 10-12 reps Exercise two- Triceps push-downs, 3 sets, 10-12 reps Exercise three- Dumbbell kick-backs, 3 sets, 10-12 reps

Day six- Legs- Exercise one- Squats, 3 sets, 10-12 reps Exercise two- Leg presses, 3 sets, 10-12 reps Exercise three-Leg extensions compound set with Leg curls ( laying down ), 3 sets, 10-12 reps Exercise four- Dumbbell lunges, 3 sets, 10-12 reps Exercise five- Seated machine calf raises, 3 sets, 15-20 reps

Training your abs and doing cardio

Do not forget to throw in some Abdominal exercises with each of these routines. It is up to you to decide on how many times a week you want to train your abs. Some people train abs every single day or every other day whether it's at the gym or home, before or after a workout or first thing in the morning or right before bed, the point is to train your abs as you see fit but be careful to not over-train.

As far as cardio goes, try to do at least 45 minutes of cardio three times a week. Just make sure you do cardio along with these routines or any routine you have. Cardio is the only way to melt the fat off and get your muscles showing.

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