My Workout Plan

Goal?
Strength? Muscle Mass? Endurances?

How often to workout?
Lift-4x a week
Abs/Cardo-2x a week

Main Training Days
1Chest
2Back
3Biceps/Triceps/Shoulders 7 exc
4Legs

How many exercise?
2-4 per muscle group

How many sets? Reps?
Strength-1-5
Muscle building-6-12
Enduranue-15

15-12-10-8-6-4-15





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Chest/Shoulders
Close Grip Press
Bench Press 3-5 Sets X 6-12 Reps
Other
Flys/Superset/ Pushups
Lower chest
standing Db
Lateral raises DB

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Back
Deadlift
4-6 Sets X 6-12 Reps

PUll-ups
Sets and reps vary

Bent over row
2-3 sets X 10-12 Reps


Lat Pull Down
3 Sets X 10-12 REps
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Biceps/Triceps

Chin up

Incline Dumbbell Curls

Barbell Cruls
3 set X 6-10 Reps

Reverse Ez Bar Curls


Skull Crusher
4 set X 6-10 Reps


French Press
2-3 Sets X 6-10 Reps

one more


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Legs
Squats 4-6 Sets X 6-12 Reps
Lunges 2-3 Sets X 10-12 Reps each leg
Step ups 2-3 Sets X 10-12 Reps
One

Calf Raises
2-4 Sets X 15-20 Reps