Weight Training Exercises and Reps

PROGRAM 1

1: Quads/Hams/Calves

Leg Extensions
Leg Press
Hack Squat
Seated Leg Curl
Stiff-Leg Deadlift
Calf Press on Leg Press

2: Chest/Biceps/Abs

Decline Barbell Bench
Incline Dumbbell Bench
Dumbbell Flyes
Concentration Curls
Hammer Curls
Barbell Curls
ABS X 4. SUPERSETS

3: Cardio

4: Back/Triceps/Calves

Dumbbell Pullover
Close-grip Lat Pulldowns
One-Arm Dumbbell Row
Seated Cable Rows
Barbell Deadlift
Triceps PushDowns
Seated Triceps Press
Calf Press on Leg Press

5: Delts/Traps/Abs

Dumbbell Shoulder Press
Side Lateral Raise
Low Pulley Row to Neck
Reverse Flyes
Barbell Shrug
Upright Barbell Row
ABS X 4. SUPERSETS

6: Carido

7: Rest

PROGRAM 2

1: Chest

Barbell Bench Press (5 Sets; 15, 12, 10, 10, 10 Reps)
Incline Dumbbell Press (4 Sets; 12, 10, 10, 8 Reps)
Dumbbell Flyes (4 Sets; 10, 10, 10, 10 Reps)
Machine Bench Press (3 Sets; 15, 12, 10 Reps)
Butterfly (4 Sets; 12, 12, 12, 12 Reps)

2: Quads/Calves

Standing Calf Raises (6 Sets; 8-10 Reps)
Seated Calf Raise (6 Sets; 8-10 Reps)
Leg Extensions (5 Sets; 15, 12, 12, 10, 10 Reps)
Barbell Squats (6 Sets; 12, 12, 10, 10, 8. 6 Reps)
Leg Press (4 Sets; 12, 10, 10, 8 Reps)
Smith Mach Squat (4 Sets; 12, 10, 8, 6 Reps) {Sit Down and Get ups)

3: Rest

4: Shoulders

Standing Military Press (4 Sets; 12, 10, 8, 8 Reps)
Dumbbell Bench Press (4 Sets; 10, 10, 8, 8 Reps)
Barbell Shrugs (4 Sets; 15, 12, 12, 10 Reps)
Smith Machine Shrugs (3 Sets; 12, 12, 12 Reps)
Side Lateral Raise (3 Sets; 12, 10, 8 Reps) {One arm at a time}
Front Plate Raise (3 Sets; 12 10, 8 Reps) {25, 35, 45 pound Plates}

5: Arms

Barbell Curls (4 Sets; 12, 10, 10, 8 Reps)
Dumbbell Alternate Bicep Curls (4 Set; 12, 10, 8, 8 Reps)
Standing Dumbbell Reverse Curls (4 Sets: 12, 10, 10 8 Reps)
One Arm Dumbbell Preacher Curl (3 Sets; 12, 12, 12 Reps)
Dumbbell One-Arm Triceps Extension (4 Sets; 12, 10, 10, 8 Reps)
Bench Dips (4 Sets; 15, 12, 12, 10 Reps)
Lying Triceps Press