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This is a whole body workout 2-3 times a week with cardio exercises 3-4 times per week.
Pick one exercise from each muscle group.

The following workouts can be adjusted to a 3 day weekly or a 6 day bi-weekly workout.

Workout #1

Day 1.- Chest, Triceps

Day 2.- Back, Biceps, Shoulders

Day 3.- Legs, Calves, Abs

Workout #2

Day 1.- Chest, Back, Shoulders

Day 2.- Biceps, Triceps, Abs

Day 3.- Legs, Calves, Abs

Workout #3

Day 1.- Chest, BicepsShoulders

Day 2.- Legs, Calves

Day 3.- Triceps, Back, Abs

 

Chest (Can Use Strength Chart)

  • Flat Bench 
  • Incline Bench 
  • Decline Bench 
  • Cable cross-over
  • Peck Deck (or Dumbbell Flies) Rotate with Fly's
  • Flat Bench Fly's 
  • Push-ups (Don't let your hands be much wider than the outside of your chest muscles) Video Available
  • Incline Bench Fly's
  • Decline Bench Fly's

Biceps

  • Preacher Dumbbell, and Bar Curls
  • Standing Arm Blaster Curls
  • Standing Straight bar Curls
  • Seated Dumbbell Curls (Supination, Pronation)
  • Seated Incline Dumbbell Curls
  • Preacher Cable Curls
  • Standing Cable Curls
  • Standing Dumbbell Curls (with back against the wall)

Triceps

  • Lying down Bent over One-Dumbbell Extensions
  • French Press-Nose Busters (with curl bar, or straight bar)
  • Reverse Cable Bar Curls
  • Push Downs (with V-bar)
  • Seated Dips
  • One Arm Dumbbell Kickbacks
  • Close-grip Bench Press

Back

  • Lower Back Extension Machine
  • Straight Legged Dead lifts (use light weights especially, if beginner)
  • Seated Rows (wide grip and narrow grip )
  • Bent Over Rows Video Available
  • Lat. Pull Down (wide grip and narrow grip )
  • Chin Ups (wide grip and narrow grip )
  • One arm cable rows
  • Bent-Over Dumbbell Laterals (elbow barely bent)
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Legs (Can Use Strength Chart)

  • Lunges (with dumbbells or bar) Video Available
  • Leg Press 
  • Squats (Smith Machine)
  • Sissy Squats
  • Abduction Machines
  • Adduction Machines
  • Leg Extension
  • Leg Curl
  • Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.

Abs

  • Cable pull downs with weight
  • Abdominal Machine
  • Leg lift-sit ups with lower back supported
  • Half sit ups on floor (front and sides) 
  • Hanging knee lifts 
  • Rotary Torso Machine
  • Laying Side Crunches Video Available
  • Laying Crunches Video Available

Shoulders

  • Lateral Raises
  • Front Raises 
  • One-Arm Cable Cross Overhead Pulls
  • Dumbbell Shrugs
  • Rear Lateral Bent Over Raises
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Health and Fitness Code:
Physical
Mental
Spiritual

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!