A WORKOUT TIMETABLE FOR YOU. BODY BUILDING

A GOOD TIMETABLE FOR A PERSON WHO WANT TO REALLY WORKOUT AND HAVE TIME.....

DESIGN BY: RICHARD UMBERTO (personal trainer)

Schedule

SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
	Workout #1	Workout #2	Workout #3	Workout #4	Workout #5

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

---

Workout #1

EXERCISE	Set #1	Set #2	Set #3	Set #4
Flat Bench Dumbbell Press - 8-12 Reps
Incline Dumbbell Press - 8 Reps
Dumbbell Flys (flat Or Incline) - 8 Reps
Dips - 10 Reps
Calves - 15 Reps
Abs - 12-20 Reps

Workout #2

EXERCISE	Set #1	Set #2	Set #3	Set #4
Lat Pulldowns - 12-15 Reps
Straight Arm Pulldowns Standing - 12 Reps
Seated Pulley Rows - 12 Reps
Single Arm Dumbbell Rows - 8 Reps
Abs - 12-20 Reps

Workout #3

EXERCISE	Set #1	Set #2	Set #3	Set #4
Standing Dumbell Press - 8-10 Reps
Lateral Raises - 8-10 Reps
Wide Grip Upright Rows - 8-10 Reps
Seated Bent Over Lateral Raises - 8-10 Reps
Shrugs - 15 Reps

Workout #4

EXERCISE	Set #1	Set #2	Set #3	Set #4
Bicep Barbell Curls - 8-10 Reps
Preacher Cable Curl - 8 Reps
Standing Dumbbell Curl - 8 Reps
Tricep Cable Pushdowns - 12 Reps
Standing Cable Extensions - 12 Reps
One Arm Kickbacks W/dumbell (bent Over) - 10 Reps
Standing Barbell Extensions - 12 Reps
Abs - 12-20 Reps

Workout #5

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Calf Raises - 15-20 Reps
Leg Curls - 15 Reps
Leg Extensions - 12 Reps
Leg Press Or Squats - 12 Reps
Hack Squats Or Lunges - 10 Reps
Abs - 12-20 Reps