Day 5 – Lower Body and Abs
Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.
Standing calf press
Lunges
Barbell squat
Stiff leg barbell
Standing calf raises
Crunches
Machine exercises include:
Leg presses on a plate loaded machine
Seated hamstring curls
Kneeling hamstring curls
Weekend – Rest
If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
Here is a sample three day workout.
Day 1 – Back, Chest, and Abs
Do three sets of 12-15 reps each.
Bent over barbell row
Stiff legged barbell dead lift
Barbell bench press
Incline dumbbell press
Dumbbell flies
Crunches
