Workouts

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Basic Workout

Note: These exercise plans are only for healthy individuals and you are recommended to see your doctor before starting any exercise or supplementation program. 

Beginning Workout

This is a whole body workout 2-3 times a week with cardio exercises 3-4 times per week.
Pick one exercise from each muscle group.

Monday- Chest, Back, Shoulders

Wednesday- Biceps, Triceps, Abs

Friday- Legs, Calves, Abs

The following workouts can be adjusted to a 3 day weekly or a 6 day bi-weekly workout.

Workout #1

Day 1.- Chest, Triceps

Day 2.- Back, Biceps, Shoulders

Day 3.- Legs, Calves, Abs

Workout #2

Day 1.- Chest, Back, Shoulders

Day 2.- Biceps, Triceps, Abs

Day 3.- Legs, Calves, Abs

Workout #3

Day 1.- Chest, Biceps,  Shoulders

Day 2.- Legs, Calves

Day 3.- Triceps, Back, Abs

Chest

• Flat Bench 
• Incline Bench 
• Decline Bench 
• Peck Deck (or Dumbbell Flies) Rotate with Fly's
• Flat Bench Fly's 
• Push-ups (Don't let your hands to be not much wider than just outside your chest muscles)
• Incline Bench Fly's
• Decline Bench Fly's

Biceps

• Preacher Dumbbell, and Bar Curls
• Standing Arm Blaster Curls
• Standing Straight bar Curls
• Seated Dumbbell Curls (Supination, Pronation)
• Preacher Cable Curls
• Standing Cable Curls
• Standing Dumbbell Curls

Triceps

• Lying down Bent over One-Dumbbell Extensions
• French Press-Nose Busters (with curl bar, or straight bar)
• Push Downs (with V-bar)
• Seated Dips
• One Arm Dumbbell Kickbacks
• Close-grip Bench Press

Back

• Lower Back Extension Machine
• Seated Rows
• Bent Over Rows
• Lat. Pull Down (wide grip and narrow grip )(Front of neck)
• Chin Ups
• One arm cable rows

Legs

• Lunges (with dumbbells or bar)
• Leg Press 
• Squats (Smith Machine)
• Abduction Machines
• Adduction Machines
• Leg Extension
• Leg Curl
• Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.

Abs

• Cable pull downs with weight
• Abdominal Machine
• Leg lift-sit ups with lower back supported
• Half sit ups on floor (front and sides) 
• Hanging leg lifts 
• Rotary Torso Machine

Shoulders

• Lateral Raises
• Front Raises
• One-Arm Cable Cross Overhead Pulls
• Dumbbell Shrugs
• Rear Lateral Bent Over Raises

Health and Fitness Code:
Physical
Mental
Spiritual

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!