Workout Plans

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  • Topic: Weight training exercises, Barbell, Weight training equipment
  • Pages : 3 (565 words )
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  • Published : April 16, 2013
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Abby’s Weight Training Plan
Note: You can add abs and core during any of these workouts. Monday:
Full Cardio: You cardio routine
Weight Training: You can use machine, bench, or dumbbells. Chest:
Incline Press: 3-4 sets, 10-12 reps
Bench Press: 3-4, sets 10-12 reps
Decline Press: 3-4 sets, 10-12 reps
Cable Incline Flies: 3-4 sets, 10-12 reps
Cable Flat Flies: 3-4 sets, 10-12 reps

Abs: Your ab routine, if you need suggestions let me know.

Tuesdays:

Weight Training:
Legs:

Legs:
Leg press: 2 sets 10-12 reps, 2 sets 12-15 reps
Calf raises: 2 sets 10-12 reps, 2 sets 12-15 reps
Leg extensions: 2 sets 10-12 reps, 2 sets 12-15 reps
Hamstring curls: 2 sets 10-12 reps, 2 sets, 12-15 reps

Lunges: dumbbells or body weight
4 sets, 15-20 reps (each leg)

Squats: Body weight or machine
Regular Squats: 2-3 sets, 20 reps
Step-Up Squats: 2-3 sets, 20 reps
Wide Leg Squats: 2-3 sets, 20 reps

Cardio: Your choice of cardio after weight training.

Wednesday:
Full Cardio: Your routine

Back:
Lat pull down: 3-4 sets, 10-12 reps
Seated Row (machine): 3-4 sets, 10-12 reps
Bent over row: 3-4 sets, 12-15 reps
Behind the neck pull downs (machine): 3-4 sets, 10-12 reps

Shoulders:
Seated shoulder press (machine): 4 sets, 12-15 reps
Dumbbell shoulder press: 3-4 sets, 12-15 reps
Standing Dumbbell front and side deltoid raises: 3-4 sets, 12-15 reps. Dumbbell shrugs (front and side): 2-3 sets, 15-20 reps
Assisted pull-ups (machine): 2 sets, 10 reps
Assisted dips (machine): 2 sets, 10 reps

Thursday:

Weight Training:
Legs:

Legs:
Leg press: 2 sets 10-12 reps, 2 sets 12-15 reps
Calf raises: 2 sets 10-12 reps, 2 sets 12-15 reps
Leg extensions: 2 sets 10-12 reps, 2 sets 12-15 reps
Hamstring curls: 2 sets 10-12 reps, 2 sets, 12-15 reps

Lunges: dumbbells or body weight
4 sets, 15-20 reps (each leg)

Squats: Body weight or machine
Regular Squats: 2-3 sets, 20 reps
Step-Up Squats: 2-3 sets, 20 reps
Wide Leg Squats:...
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