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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
|
3 |
10 - 12 |
Flat Dumbbell Flyes
|
3 |
10 - 12 |
Incline Barbell or Dumbell Press
|
3 |
10 - 12 |
| Barbell Upright Row |
3 |
10-12 |
Side Lateral Dumbbell Raise
|
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
|
3 |
20 |
Standing Calf Raise
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3 |
12 - 15 |
Seated Calf Raises
|
3 |
12 - 15 |
| Wednesday - Legs & Triceps |
Barbell Squats
|
3 |
10 - 12
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Leg Press
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3 |
10 - 12 |
Leg Extensions
|
3 |
12 - 15 |
Lying Leg Curls
|
3 |
12 - 15 |
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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 |
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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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