help quell the adrenaline that has been building in your system as a result of the workout. This can also be simple stretching exercises and deep breathing.
Again, it’s important to start out slow and not push yourself beyond your limits.
Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger.
Day 1 – Upper Body
For the following exercises, begin with two sets of 10—12 reps each.
– Dumbbell press
– Standing barbell military press
– Lying tricep press
– Side lateral raise
– Preacher curls
– Seated dumbbell curl
– Dumbbell rows
– Dumbbell shrugs
If you have access to weight machines, add the following to your plan:
– Pec deck butterflys
– V-bar pushdowns
– Lat pulls with pulley machine
Day 2 – Lower Body and Abs
Again, begin doing each exercise with two sets of 10—12 reps each except for the crunches which you can do as many of them as you want.
– Barbell squat
– One leg barbell squat
– Lunges
– Standing calf press
– Stiff leg barbell
– Crunches
Machines can be especially helpful when working your lower body. Here are some you should consider on this day:
– Leg presses on a plate loaded machine
– Leg extension machine
– Seated hamstring curls
– Standing hamstring curls
– Ab machine
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
– Chin ups (get assistance if necessary)
– Seated dumbbell hammer curls
– Dumbbell presses on an inclined bench
– Standing barbell military press
– Standing bicep curls
– Barbell tricep extension
– Upright barbell row
– Front dumbbell raise
The machines you can use on this day include:
– Seated cable rows
– Upright cable rows
– Cable crossover flies
– Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10—12 reps each except for the crunches which you can do unlimited amounts of.
– Standing calf press
– Lunges
– Barbell squat
– Stiff leg barbell
– Standing calf raises
– Crunches
Machine exercises include:
– Leg presses on a plate loaded machine
– Seated hamstring curls
– Kneeling hamstring curls
Weekend – Rest
If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
Here is a sample three day workout.
Day 1 – Back, Chest, and Abs
Do three sets of 12—15 reps each.
– Bent over barbell row
– Stiff legged barbell dead lift
– Barbell bench press
– Incline dumbbell press
– Dumbbell flies
– Crunches
Day 2 – Legs and Shoulders
Do three sets of 12—15 reps each.
– Barbell squat
– Seated calf raise
– Front dumbbell raise
– Side lateral raise
– Upright barbell row
– Lunges
– Barbell squats
Day 3 – Biceps, Triceps, and Abs
Do three sets of 12—15 reps each
– Barbell curl
– Incline dumbbell curl
– Lying triceps press
– Barbell tricep extension
– Front dumbbell raise
– Dumbbell hammer curls
– Crunches
