WORKOUT PLAN

If you're a new exerciser or you're trying to get back to exercise, knowing where to start is a challenge. The right workout schedule will depend on a variety of factors like your age, fitness level, goals, and any physical issues you may have.

MONDAY	Chest
TUESDAY	Back (Lats/Mid-­‐Back/Lower Back)
WEDNESDAY	Biceps, Triceps & Abs
THURSDAY	REST
FRIDAY	Shoulders & Traps
SATURDAY	Legs
SUNDAY	REST

MONDAY – CHEST
Numbers	Exercises	Sets	Reps/set
1	Barbell Inclined Press	5	5
2	Dumbbell Flat Bench Press	5	5
3	Decline Dips	5	5
4	Cable Fly’s	5	5

NOTE: Rest 1-2 mins after every set

TUESDAY – LATS/MID-BACK/LOWER BACK
Numbers	Exercises	Sets	Reps/set
1	V-­‐Grip Lat Pull-­‐down	5	5
2	Close Grip Machine Rows	5	5
3	Wide Grip V-­‐Bar Lat Pull-­‐down	5	5
4	Hyper Extension	5	5

NOTE: Rest 1-2 mins after every set

WEDNESDAY – BICEPS/TRICEPS/ABS
Numbers	Exercises	Sets	Reps/set
1	Barbell Preacher Curl	5	5
2	Dumbbell Hammer Curl	5	5
3	Triceps Skull Crusher	5	5
4	Dumbbell Overhead Extension	5	5
5	Dumbbell Kick Back	5	5
6	Weighted Inclined Crunches	2	15-­‐20
7	Laying Reverse Crunches	2	15-­‐20
8	Hanging Knee Raise	2	10-­‐20

NOTE: Rest 1-2 mins after every set

FRIDAY – SHOULDERS/TRAPS
Numbers	Exercises	Sets	Reps/set
1	Barbell Press Behind The Neck	5	5
2	Dumbbell Shoulder Press	5	5
3	Dumbbell Side Raise	5	5
4	Dumbbell Front Raise	5	5
5	Barbell Shrugs	5	5

NOTE: Rest 1-2 mins after every set

SATURDAY – LEGS
Numbers	Exercises	Sets	Reps/set
1	Leg Presses	5	5
2	Dumbbell Walking Lunges	5	5
3	Leg Extension	5	5
4	Calf Raise on Leg Press	5	5

NOTE: Rest 1-2 mins after every set