Exercise
Exercise Program 1
Exercise Program 2
Home Workout. Abdominal Exercises
Back Exercises
Bicep Exercises
Calf Exercises
Chest Exercises
Hamstring Exercises
Lower Back Exercises
Quadricep Exercises
Shoulder Exercises
Tricep Exercises
Exercise and Muscle Growth
Exercise Articles
Glossary
This exercise program is designed as a split routine. It contains 2 consecutive training days (Workouts A then B) followed by an off day, and then another 2 consecutive training days followed by 2 off days. However, you can also alternate between Workouts A and B with an off day between them.
Workout A (Mondays and Thursdays)
| Exercise | Sets | Reps/Mins for Muscle Growth | Reps/Mins for Fat Loss |
| Elliptical Trainer | 1 | 10 Minutes | 20 Minutes |
| Dumbell Presses | 3 | 6-10 Reps | 12-18 Reps |
| Incline Bench Presses | 2 | 10-12 Reps | 15-18 Reps |
| Lat Pulldowns | 3 | 6-12 Reps | 12-18 Reps |
| One Arm Dumbell Rows | 2 | 8-12 Reps | 12-18 Reps |
| Arnold Presses | 3 | 8-10 Reps | 15-18 Reps |
| One Legged Calf Raises | 4 | 15-20 Reps | 20-25 Reps |
| Lower Back Extensions | 1 | 15-30 Reps | 15-30 Reps |
| Crunches | 1 | 60-80 Reps | 60-80 Reps |
| Exercise | Sets | Reps/Mins for Muscle Growth | Reps/Mins for Fat Loss |
| Stairmaster | 1 | 10 Minutes | 20 Minutes |
| Leg Presses | 3 | 8-10 Reps | 12-18 Reps |
| Lunges | 2 | 8-12 Reps | 12-18 Reps |
| Stiff Legged Deadlifts | 3 | 8-10 Reps | 12-18 Reps |
| Seated Leg Curls | 2 | 8-12 Reps | 15-18 Reps |
| Barbell Curls | 2 | 6-10 Reps | 12-15 Reps |
| Alternating Dumbell Curls | 2 | 10-12 Reps | 15-18 Reps |
| Pullover and Presses | 2 | 6-10 Reps | 12-15 Reps |
| Pulley Pushdowns | 2 | 10-12 Reps | 15-18 Reps |
| Knee Raises | 1 | 30-40 Reps | 30-40 Reps |