SIX WEEKS WORKOUT (sets x reps)

Monday Legs and Shoulders

Exercise Week 1-2 Week 3-4 Week 5-6
Squat 3 x 6-8 3 x 8-10 4 x 10-12
Arnold press 3 x 6-8 3 x 8-10 4 x 10-12
Alternate lunge 2 x 6-8 3 x 8-10 3 x 10-12
Upright rows 2 x 6-8 3 x 8-10 3 x 10-12
Lateral Raise 3 x 6-8 3 x 8-10 3 x 10-12
Deadlift 3 x 6-8 3 x 8-10 4 x 10-12
V ups 3 x10 2 x 20 3 x 20

Wednesday Chest and Back
Exercise Week 1-2 Week 3-4 Week 5-6
Chest press 2 x 6-8 3 x 8-10 4 x 10-12
Bent over rows 2 x 6-8 3 x 8-10 3 x 10-12
Straight arm lat
pulldown
2 x 6-8 3 x 8-10 4 x 10-12
Tricep extension 2 x 6-8 3 x 8-10 3 x 10-12
Shrug 2 x 6-8 3 x 8-10 3 x 10-12
Double Crunch 2 x 12 3 x 15 4 x 15


Friday Arms
Exercise Week 1-2 Week 3-4 Week 5-6
Bicep Curl 2 x 6-8 3 x 8-10 4 x 10-12
Bench dips 2 x 6-8 3 x 8-10 4 x 10-12
Tricep Kickback 2 x 6-8 3 x 8-10 3 x 10-12
Reverse curl 3 x 6-8 3 x 8-10 3 x 10-12
Crunch with db
overhead
3 x 6-8 3 x 8-10 4 x 10-12



Dumbell Squat:
http://www.youtube.com/watch?v=24PeqytTtq4

Arnold press:
http://www.youtube.com/watch?v=dhsMthLs8kQ

Lunge:
http://www.youtube.com/watch?v=Z2n58m2i4jg

Upright rows
http://www.youtube.com/watch?v=unVOElrQTQY

Lateral raise:
http://www.youtube.com/watch?v=kDqklk1ZESo

Deadlift:
http://www.youtube.com/watch?v=aOs063vI-UA

V-ups:
http://www.youtube.com/watch?v=iP2fjvG0g3w

Chest press:
http://www.youtube.com/watch?v=uUGDRwge4F8

Bent over rows:
http://www.youtube.com/watch?v=QFq5jdwWwX4

Straight arm lat pulldown:
http://www.youtube.com/watch?v=SgQuvCgVwqk

Tricep extension:
http://www.youtube.com/watch?v=nRiJVZDpdL0
Shrug:
http://www.youtube.com/watch?v=g6qbq4Lf1FI

Double crunch:
http://www.youtube.com/watch?v=otOKB-iZ548

Bicep curl:
http://www.youtube.com/watch?v=av7-8igSXTs

Bench Dips:
http://www.youtube.com/watch?v=0326dy_-CzM

Tricep Kickback:
http://www.youtube.com/watch?v=MI94_MiLdLA

Reverse curl:
http://www.youtube.com/watch?v=CIGPx1bx0Hs

Crunch with dumbbell:
http://www.youtube.com/watch?v=v8KA2UUk1so