Phase one
If your looking for a workout routine that will give you strength, muscle and conditioning the three phase workout routine may be the workout routine for you.
Chest
Bench press 5 sets 5 reps
Incline five sets 4 to 5 reps
Dumb bell fly's 5 sets 4 to 5 reps
Shoulders
military press 5 sets 5 reps
power shrugs 5 sets 4 to 5 reps
bent over Lateral raises 5 sets 4 to 5 reps
Arms
Olympic bar curls 3 sets 4 to 5 reps
Hammer curls 3 sets 4 to 5 reps
Preacher curls 3 sets 4 to 5 reps
Close grip benches 4 sets 5 reps
Push downs 4 sets 5 reps
Weighted dips 4 sets 6 reps
Back
Dead lifts 5 sets 4 to 5 reps
T bar rows 5 sets 5 reps
Lat pull downs 5 sets 5 reps
Legs
Squats 5 sets 6 to 8 reps
Leg press 5 sets 6 to 8 reps
Leg extensions 5 sets 8 reps
Standing leg curls 5 sets 8 reps
Standing calve raises 5 sets 20 reps
Remember you must increase the weight to put on size, and also with each set to put on more weight so that you will become stronger.
This routine is recommended to be performed for six weeks before proceeding to the next phase, muscle.
Phase two
Chest
Bench press 5 sets 8 to 10 reps
Incline five sets 4 to 8 to 10 reps
Dumb bell fly's 5 sets 4 to 8 to 10 reps
Shoulders
military press 5 sets 8 to 10 reps
power shrugs 5 sets 8 to 10 reps
bent over Lateral raises 5 sets 8 to 10 reps
Arms
Olympic bar curls 3 sets 8 to 10 reps
Hammer curls 3 sets 8 to 10 reps
Preacher curls 3 sets 8 to 10 reps
Close grip benches 8 sets 10 reps
Push downs 8 sets 10 reps
Weighted dips 8 reps
Back
Dead lifts 5 sets 6 reps
T bar rows 8 reps
Lat pull downs 5 sets 10 to 8 reps
Legs
Squats 5 sets 8 to 10 reps
Leg press 5 sets 8 to 10 reps
Leg extensions 5 sets 15 reps
Standing leg curls 5 sets 15 reps
Standing calve raises 5 sets 30 reps
Remember you must increase the weight with each set to put on size & muscle.
This routine is recommended to be performed for six weeks before proceeding to the next phase of this workout routine, which is conditioning.
Phase three
Bike
You will need to ride the bike for two 30 minute sessions daily.
And you will also need to do your abs, which consist of 5 sets of 20 crunches.
Chest
Bench press 5 sets 12 to 15 reps
Incline five sets 4 to 12 to 15 reps
Dumb bell fly's 5 sets to 12 to 15 reps
Shoulders
military press 5 sets 12 to 15 reps
power shrugs 5 sets 12 to 15 reps
bent over Lateral raises 5 sets 12 to 15 reps
Arms
Olympic bar curls 3 sets 12 to 15 reps
Hammer curls 3 sets 12 to 15 reps
Preacher curls 3 sets 12 to 15 reps
Close grip benches 4 sets 15 reps
Push downs 4 sets 15 reps
Weighted dips 15 reps
Back
Dead lifts 5 sets 15 reps
T bar rows 12 reps
Lat pull downs 5 sets 12 to 15 reps
Legs
Squats 5 sets 20 reps
Leg press 5 sets 30 reps
Leg extensions 5 sets 25 reps
Standing leg curls 5 sets 25 reps
Standing calve raises 5 sets 60 reps
Remember you must increase the weight with each set to put on size & muscle.
Disclaimer
Remember to consult a doctor before trying this workout routine or any other workout routine on Boeafitness.com.