Workouts

sample 3-DAY SPLIT USING PYRAMIDS

DAY 1 - CHEST & BICEP	SET 1	SET 2	SET 3	SET 4
SHOULDER WM UP (laterals & presses)	2X12
FLAT BENCH DB PRESS	1X15	1X12	1X8-10	1X6-8
FLAT BENCH DB FLYE	1X15	1X10	1X8-10	1X6-8
DECLINE DB PRESS	1X15	1X10	1X8-10	1X6-8
CABLE CURLS	1X15	1X10	1X6-8	1X6-8
CONCENTRATION CURLS	1X15	1X10	1X8	1X6
PREACHER CURLS	1X TO FAILURE

DAY 2 - LEGS	SET 1	SET 2	SET 3	SET 4
LUNGE WALKS with DB	2x60-80 steps
45* PRESS	1X15	1X12	1X8	1X6
BOX STEPS with DB	10 each leg	10 each leg	10 each leg
SEATED LEG PRESS (life fitness press)	1X15	1x10	1X8	1X6
BB DEAD LIFTS	1X10	1X10	1X10	1X10
SEATED HAM CURLS	1X15	1X12	1X10	1X6-8
SEATED EXTENSIONS	1X15	1X10	1X8	1X6

DAY 3 - BACK, SHOULDERS, TRICEP	SET 1	SET 2	SET 3	SET 4
SHOULDER WM UP (laterals & presses)	2x12
DB SHOULDER PRESS	1X15	1X10	1X8	1X6
SIDE LATERALS sprset w/ FRONT RAISES	1X15 each	1X10 each	1X6 each
SEATED NARROW GRIP ROW	1X15	1X10	1X8	1X6
HI ROW	1X15	1X12	1X10	1X6-8
1-ARM BENT OVER DB ROW	1X15	1X10	1X8	1X6
TRICEP KICKBACK	1X15	1X12	1X10	1X6-8
TRICEP ROPE PUSHDOWN	1X15	1X12	1X10	1X6-8
DIPS OFF BENCH	3X15

ABS:
WEIGHTED CHAIR CRUNCH	30	30	30
HANGING LEG RAISES	15	15	15
SIDE PLANKS W/ HIP LIFTS	15	15	15
FLOOR REVERSE CRUNCH	20	20	20

NOTES: This split routine is for intermediate level weight lifters who are trying to gain muscle size and shape. Ladies, you do not have to worry about getting too big or looking like a guy because, unless you are taking male steroid enhancers, your natural hormones will not allow that.
ALL WORKOUTS: To realize the best improvements, keep workouts challenging by adding weights and/or additional sets as the they become easier. You should be struggling at 3-4 reps before the end. If you are sailing through each set with little effort, it is past the time to add more weight.
Make sure you follow these workouts with a good post-workout meal consisting of fast acting carbs (fruit is great) and some high quality protein. A protein shake with a banana is perfect. Then, about an hour later, have a regular meal consisting of a high quality protein and some good complex carbs, with veggies.
Continue for more great workouts!

Sample 5-DAY FAT BURNER ROUTINE
** This routine develops a workweek-workout habit! Great consistency for maximum calorie burn!

DAY 1- CHEST & BICEP	Set 1	Set 2	Set 3	Set 4
ROTATOR CUFF WARMUPS	15	10	10
FLAT BENCH DB PRESS	15	12	8
FLAT BENCH DB FLYES	10	10	10
DECLINE BENCH PRESS	15	12	8
ALTERNATING DB BICEP CURL	15	12	10
SEATED HAMMER CURL	15	12	10
EZ BAR 21s	x	x

DAY 2 - COMPOUND LEG DAY
WALKING LUNGES	60	60
DEEP SMITH SQUATS	15	15	15
45* PRESS - HI PLATE POSITION	15	10	8	20
DB PLIE SQUATS	15	15	15

DAY 3 - CARDIO & ABS

DAY 4 - BACK & TRICEP
SEATED CABLE ROW	15	12	10	8
LAT PULLDOWN	15	15	15
BO BB ROW	12	12	12
REVERSE FLYES	15	12	10
KICKBACKS	15	12	10	8
CABLE OVERHEAD EXTENSION	12	12	12
BENCH DIPS	15	15	15

DAY 5- SHOULDERS & ISO-LEGS
ROTATOR WARMUPS	15	10	10
ARNOLDS	15	12	10	8
LATERAL RAISE	12	12	12
DB OVERHEAD PRESS	15	15	15
SEATED EXTENSION	20	15	10	8
STANDING HAM CURL	20	15	10	10
STIFF LEG DEADS	15	15	15	15
STRAIGHT LEG CALF RAISE	10	10	10
SEATED CALF RAISE	15	12	8