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FITSENSE SPORTS |
by The Fitsense Team |
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fitness & training articles |
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The following workout routine is a good starting point for any beginner. Remember, lift-intensely, eat wisely, supplement and rest well. These are the fundamentals of successful muscle growth |
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Monday - Chest, Shoulders and Triceps
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Exercise |
Sets |
Reps |
Barbell Bench Press
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3 |
10 - 12 |
Flat Dumbbell Flyes
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3 |
10 - 12 |
Incline Barbell or Dumbell Press
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3 |
10 - 12 |
Barbell Upright Row |
3 |
10-12 |
Side Lateral Dumbbell Raise
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3 |
10 - 12 |
Tuesday - Cardio, Abs and Calves |
20 Minutes Cardio
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Hanging Leg Raises
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3 |
12 - 15 |
Crunches
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3 |
20 |
Standing Calf Raise
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3 |
12 - 15 |
Seated Calf Raises
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3 |
12 - 15 |
Wednesday - Legs & Triceps |
Barbell Squats
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3 |
10 - 12
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Leg Press
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3 |
10 - 12 |
Leg Extensions
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3 |
12 - 15 |
Lying Leg Curls
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3 |
12 - 15 |
Lying Dumbbell Tricep Extensions
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3 |
10 - 12 |
Tricep Push Downs
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3 |
10 - 12 |
Thursday - Cardio, Abs and Calves |
20 Minutes Cardio |
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Hanging Leg Raises |
3 |
12 - 15 |
Crunches |
3 |
20 |
Standing Calf Raises |
3 |
12 - 15 |
Seated Calf Raises |
3 |
12 - 15 |
Friday - Back and Biceps |
Lateral Pull Down (Wide Grip) |
3 |
10 - 12 |
Bent Over Barbell Row
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3 |
10 - 12
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Barbell Deadlift
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3 |
10 - 12
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Barbell Curls |
3 |
10 - 12
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Seated Alternative Dumbbell Curls |
3 |
16 - 20 |
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