Workout Routine - A good hard workout routine, not for the beginner

Workout Routine

Try this workout routine to get an all around level of fitness that will benefit you in all aspects of life.

The workout is well rounded and includes a split routine that separates the muscles being worked over the course of four days of the week.

If you're feeling especially gung-ho you can combine workout days to save time in a pinch.

Day One (Chest)

Chest
Flat Barbell Bench Press - 2 sets x 8,6 reps
Incline Barbell Bench Press - 3 sets x 8,8,6 reps
Decline Barbell Bench Press - 2 sets x 8,6 reps
Decline Dumbbell Flys - 1 set x 12 reps

Day Two (Back)

Back
Lat Pulldowns (to front) - 2 sets x 8,6 reps
Seated Cable Rows - 2 sets x 8,6 reps
Close Grip Pulldowns - 2 sets x 8,6 reps
One Arm Cable Rows - 1 set (each arm) x 12 reps

Day Three (Legs)

Thighs
Leg Press - 3 sets x 8,6,12 reps
Leg Extensions - 3 sets x 8,8,12 reps

Hamstrings
Lying Leg Curl - 3 sets x 8,8,8 reps

Calves
Standing Calf Raises - 4 sets x 15,15,15,15 reps


Day Four (Arms, Abs)

Biceps
Standing Barbell Curls - 2 sets x 8,6 reps
Alternating Incline Dumbbell Hammer Curls - 2 sets x 8,8 reps
EZ Bar Reverse Curls - 2 sets x 8,8 reps

Triceps
Cable Push Downs - 2 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 2 sets x 8,8 reps


Abs (rest 30 seconds between sets)

Crunches - 2 sets x 15 reps
Reverse Crunches - 2 sets x 15 rep
Side Crunches - 2 sets x 15 reps