Crank Up the Volume Training Program

Remember to consult your doctor before starting any diet and

training program.
DAY 1
Exercises Sets Reps
Chest
Dumbell Bench Press 10 10
Dumbell Flyes 3 10-15
Shoulders
Barbell Shoulder Press 10 10
Seated Side Lateral Raises 3 10-15
Calves
Standing Calf Raises 10 10
Seated Calf Raises 10 10
 
DAY 2 - OFF
DAY 3
Exercises Sets Reps
Back
Bent-Over Barbell Rows 10 10
Standing Straight Arm 3 10-15
Pulldowns
Hamstrings
Deadlifts 10 10
Lying Leg Curls 3 10-15
Abs
Hanging Leg Raises 10 10
Crunches 10 10
 
DAY 4 - OFF
DAY 5
Exercises Sets Reps
Quads
Barbell Squats 10 10
Leg Extensions 3 10-15
Biceps
Barbell Curls 3 10-12
Alternating Dumbell Curls 3 10-12
Triceps
Close Grip Bench Press 3 10-12
Cable Pressdowns 3 10-12
 
DAY 6 - OFF
DAY 7 - REPEAT
* The highlighted exercises are the key lifts to be included in this
program. All other exercises are supplementary and may be
substituted. Use this program for only four weeks. This program
may be used every two to three months.