Workout #1

This workout program is based on the "Body for Life" program and though the workouts are short they are very intense. This section shows what type of exercises, how many pounds, how many repetitions, and how many minutes between sets you should incorporate into each of the workouts. The exercises shown are an example of the ones I use. You may use whatever you feel comfortable with. The first part is the upper body routine which should take you about 46 minutes to complete tops.

Bench Press
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Dumbbell Flyes
___________Lbs.
12
2


Military Press
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Side Shoulder Raises
___________Lbs.
12
2


Barbell Rows
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Dumbbell Pullovers
___________Lbs.
12
2


French Press
Weight
Number of Reps<
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Close-Grip Bench Press
___________Lbs.
12
2

>
Barbell Curls
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Reverse Barbell Curls
___________Lbs.
12
Done


This is the lower body portion of the workout which includes abs as well. The entire workout should take you roughly 42 minutes to complete. The exercises you see are what I use. You may use whatever you feel comfortable with.

Squats
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Leg Extensions
___________Lbs.
12
2


Deadlifts
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Leg Curls
___________Lbs.
12
2


Single Legged Calf Raises
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
0
Double Legged Calf Raises
___________Lbs.
12
2


Crunches
Weight
Number of Reps
Minutes Between Sets
___________Lbs.
12
1
___________Lbs.
10
1
___________Lbs.
8
1
___________Lbs.
6
1
___________Lbs.
12
1
Twist Crunches
___________Lbs.
12
Done


This is how to alternate each of the workouts for everyday of the week. Note: Do not do cardio if training for mass.

This is the First Split
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Upper Body
Cardio (20 Minutes at High-Intensity)
Lower Body
Cardio (20 Minutes at High-Intensity)
Upper Body
Cardio (20 Minutes at High-Intensity)
Off
This is the Second Split
Lower Body
Cardio (20 Minutes at High-Intensity)
Upper Body
Cardio (20 Minutes at High-Intensity)
Lower Body
Cardio (20 Minutes at High-Intensity)
Off