Remember to consult your doctor before starting any diet and training program.
| DAY 1 | ||
| Exercises | Sets | Reps |
| Chest | ||
| Dumbell Bench Press | 10 | 10 |
| Dumbell Flyes | 3 | 10-15 |
| Shoulders | ||
| Barbell Shoulder Press | 10 | 10 |
| Seated Side Lateral Raises | 3 | 10-15 |
| Calves | ||
| Standing Calf Raises | 10 | 10 |
| Seated Calf Raises | 10 | 10 |
| DAY 2 - OFF | ||
| DAY 3 | ||
| Exercises | Sets | Reps |
| Back | ||
| Bent-Over Barbell Rows | 10 | 10 |
| Standing Straight Arm Pulldowns | 3 | 10-15 |
| Hamstrings | ||
| Deadlifts | 10 | 10 |
| Lying Leg Curls | 3 | 10-15 |
| Abs | ||
| Hanging Leg Raises | 10 | 10 |
| Crunches | 10 | 10 |
| DAY 4 - OFF | ||
| DAY 5 | ||
| Exercises | Sets | Reps |
| Quads | ||
| Barbell Squats | 10 | 10 |
| Leg Extensions | 3 | 10-15 |
| Biceps | ||
| Barbell Curls | 3 | 10-12 |
| Alternating Dumbell Curls | 3 | 10-12 |
| Triceps | ||
| Close Grip Bench Press | 3 | 10-12 |
| Cable Pressdowns | 3 | 10-12 |
| DAY 6 - OFF | ||
| DAY 7 - REPEAT | ||
| * The highlighted exercises are the key lifts to be included in this program. All other exercises are supplementary and may be substituted. Use this program for only four weeks. This program may be used every two to three months. | ||
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