Exercise Schedule

A more advanced workout for those interested or ready

If you are a beginner or intermediate level in your fitness routine please feel free to check the links to the right for a less strenuous but hopefully challenging routine that will fit your personal fitness level.

Here is a new schedule for more advanced workouts. Along with the schedule below please do cardio 3 days a week for 20 minutes and crunches nightly. Get Sweating!!!

Monday: Legs
Squats- 4 sets 10
Calf raises- 4 sets 10
Thigh extensions if doing at home try sitting on a chair with a dumbbell held with your feet
4 sets 10
Lunges - 4 sets of 10 Leg curls - 4 sets of 10

Tuesday : Back
Wide grip lat pull downs - 4 sets 10
Seated rows - 4 sets 10
Close grip lat pull downs - 4 sets 10
Shrugs - 4 sets 10
Weighted or not I prefer weighted hyper-extensions - 4 sets 10

For those working out at home:
Dumbbell rows 4 sets of 10
Weighted hyper-extensions - 4 sets 10
Shrugs - 4 sets 10
Pull ups or let downs 4 sets of 5 Pull ups if you can do them lets downs till you can.

Wednesday: Chest
Incline dumbbell press - 4 sets 10
Flat dumbbell press - 4 sets 10
Decline barbell press - 4 sets 10
Dumbbell flies - 4 sets 10

Thursday: Shoulders
Dumbbell press - 4 sets 10
Side laterals - 4 sets 10
Front dumbbell raises - 4 sets 10
Bent-over dumbbell laterals - 4 sets 10


Friday: Arms
Skull crushers - 4 sets 10
close grip bench or Cable push downs -4 sets 10
Overhead triceps press - 4 sets 10
Bench dips - 4 sets 10

Dumbbell curls - 4 sets 10
Preacher curls - 4 sets 10
Concentration curls - 4 sets 10

Lets give this a shot for a while.