A nice balance to build size and strength.
- 4-Day Split:
- 1. Chest/Biceps/Abs
- 2. Legs
- 3. Shoulders/Triceps
- 4. Back/Abs
- 3-Day Split:
- 1. Chest/Shoulders/Biceps/Abs
- 2. Legs
- 3. Back/Triceps/Abs
This workout contains 28 exercises.
1 - Dumbell Bench Press
Like a regular benchpress, but with dumbells.
2 - Incline Machine Press
Incline chest press using machine.
Exercise Steps
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3 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
4 - Pec Deck Flyes
Turn your elbows up at a 90-degree angles, place your forearms along the pads, clutch the handles or use open palms, then pull the weight together.
5 - Seated Dumbbell Shoulder Press
Starting Position
Sit on the end of a bench or use a bench/chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level.
Action
EXHALE: Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely.
INHALE: Return to starting position to complete one rep.
Special Instructions
If you experience shoulder pain, have palms facing in toward the body. Don't arch your back as you perform exercise
6 - Military Press
Sitting in a seated bench, bring dumbbells so they are over shoulders and elbows are bent at 90 degrees. Slowly extend arms so they are straight above head, then slowly lower arms to 90 degrees again.
Repeat.
7 - Lateral Raises
Stellar way to get great shoulder caps!
Exercise Steps
 | Hold two dumbbells at your sides at the upper thigh level, palms facing each other. Stand with your feet and knees together slightly bent, eyes focused directly in front of you. |
 | Slowly lift the weights up to parallel - or just below parallel; your palms are facing behind you at the top to shift the empahsis to the rear delts. Hold at the top for a contraction. Then return the weiths to the starting position. Repeat. |
8 - Incline Dumbbell Curls
Lying on incline bench hold dumbbells with arms extended shy of locking out. Bring hands towards armpits and slowly lower down again.
Repeat.
9 - Lever Preacher Curl
Preparation
Sit on curl machine placing the back of the arms on pad. Align the elbows at the same pivot point as the fulcrum of the lever. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp lever handles with underhand grip.
Execution
Raise the lever handles until elbows are fully flexed with the back of the upper arm remaining on the pad. Lower the handles until arms are fully extended. Repeat.
http://www.exrx.net/WeightExercises/Brachialis/LVPreacherCurl.html
Exercise Steps
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10 - Body Drag Curl
1. I like to use an Olympic Bar as the additional length and feel work best for me. A
standard 6’ bar is okay but I get more from the Olympic Bar.
2. Take a regular shoulder width stance just like you would for any barbell curl.
3. Take a wide enough grip on the bar so that your littler finger (pinky) is to the outside of your thighs.
4. Now drag, DO NOT CURL the bar up your body and keep the bar touching your body throughout the movement. Bring the bar all the way up until it is under your chin.
5. Once the bar is under your chin squeeze the biceps forcefully for a full two seconds.
Now lower the bar to the starting position. Repeat.
11 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
12 - Leg Press
Overall leg mass builder!!!!
Exercise Steps
 | Place feet slightler wider that shoulder width on the platform. |
 | Bring your knees slowly towards your chest and continue until they reach 90 degrees. Then, extend legs -- being careful not to lock your knees. Repeat. |
13 - Leg Extensions
Optional: Unilateral meaning one leg at a time.
Exercise Steps
 | Make sure you adjust the machine correctly to your body size and select your appropriate weight. |
 | Slowly contract your quadriceps (front of your leg) as you extend your legs -- short of locking them out. Then, slowly lower your legs. Repeat! |
14 - Barbell Straight Leg Deadlift
Exercise Steps
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15 - Lying Leg Curl
Exercise Steps
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16 - Standing Calf Raise
Exercise Steps
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17 - Olympic Deadlift
Start with feet directly beneath hips, bend down and grab the bar just outside your knees. Keep your chest up, tighten you upperback, and make sure you have your lumbar curve in lower back. Push up through your heels and stand up, then right back down into the beginning position. The bar should travel a straight line up and down.
Exercise Steps
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18 - Close Grip Pulldown
What a beautiful back!
Exercise Steps
 | Starting in a seated position. Hold close grip handle bar slightly infront of you. |
 | Using lats and bending elbows, pull close grip handle bar inwards to collar bone. Extend and repeat. |
19 - TNT Wide Grip Seated Row 1A
Movement Pattern: Horizontal Pull
How to do it:
Pointer: Your torso should remain upright and motionless throughout the movement. So don’t lean forward and back to perform the movement.
Exercise Steps
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20 - Pull Ups
With your palms facing away from you grab a straight bar and hang from the bar. Next pull yourself straight up keeping your body stiff, stop when your chin is above the bar. Slowly let yourself drop till your arms are fully extended.
Exercise Steps
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21 - Face Pull
22 - Reverse Grip Bench Press
Like a regular bench with supinated palms.
23 - Reverse Grip Bench Press
Like a regular bench with supinated palms.
24 - Close-Grip Bench Press
The close grip bench press is a great mass builder for the triceps.
Lie on bench and grasp barbell from rack with a shoulder width grip.
Lower weight to chest with elbows close to body. Return and repeat.
25 - Overhead Tricep Rope Extension
Performed like a traditional Overhead Tricep Press, except using the rope attachment to the lower connection on the cable machine.
Exercise Steps
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26 - Dips
Using the parallel bars or assisted dip machine grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body straight up and down and do not lean over. Leaning over would work more of the lower chest.
Repeat
27 - Cable Crunch
Use the rope extension and hold it just behind your ears. Bend at the torso, not at the hips.
28 - Incline Weighted Sit-Up
Hook feet under foot brace and lie supine on incline board with hips bent. Hold plate on chest with both hands or use no weight. Raise the torso from bench by bending the waist and hips. Return until the back of the shoulders contact the padded incline board. Repeat.
Exercise Steps
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