My Latest Workout

My Latest Workout

The follwing is my latest workout program.  It consists of three separate workouts that I do once each per week - typically Sunday, Tuesday, and Thursday.  This is more of a muscle building program.  Last week was my first time through, and I have been really sore.

Day 1

Week 1:  3 sets of 15
Week 2:  4 sets of 10
Week 3:  3 sets of 12
Week 4:  4 sets of 6-8

A1)  Dumbbell Flat Bench Press
A2)  Cable Rows

B1)  Incline Flies
B2)  Bent-Over Lateral Raise, Thumbs Down

C1)  Dumbbell Curls
C2)  Dumbbell Skull Crushers

D1)  Hammer Curls
D2)  Dumbbell Tricep Kickbacks
D3)  Standing Cable Crunches

Day 2

Week 1:  4 sets of 10
Week 2:  3 sets of 15
Week 3:  4 sets of 6-8
Week 4:  3 sets of 12

A1)  Walking Lunges
A2)  Dumbbell Shoulder Press

B1)  Bulgarian Split Squats
B2)  Arnold Press

C1)  Single-Arm Shrugs
C2)  Wrist Roller
C3)  Hanging Leg Raises

Day 3

Week 1:  3 sets of 15
Week 2:  4 sets of 10
Week 3:  3 sets of 12
Week 4:  4 sets of 6-8

A1)  Dumbbell Incline Bench Press
A2)  Face Pulls

B1)  Flat Flies
B2)  Cable Shrugs

C1)  Dumbbell Preacher Curls
C2)  Cable Tricep Extensions with Straight Bar
C3)  Ab Roller