TOTAL - BODY PROGRAM
FOR DEFINITION
DAY ONE (MONDAY)
| BODYPART
|
EXERCISE |
SETS |
REPS |
| Chest |
Flat
bench dumbbell presses |
3 |
12 |
|
Incline
dumbbell presses |
3 |
12 |
|
Incline
dumbbell flyes |
3 |
12 |
|
Cable
crossovers |
3 |
12 |
| Biceps |
Alternate
dumbbell curls |
3 |
12 |
|
One-arm
dumbbell preacher curls |
3 |
12 |
|
Dumbbell
concentration curls |
3 |
12 |
| Triceps |
Pressdowns |
3 |
12 |
|
One-arm
dumbbell extensions |
3 |
12 |
|
Dumbbell
kickbacks |
3 |
12 |
| Forearms |
Reverse
cable curls |
3 |
15 |
|
Dumbbell
wrist curls |
3 |
15 |
| Abs |
Reverse
crunches |
3 |
20 |
|
Twisting
crunch |
3 |
20 |
|
Crunches |
3 |
20 |
|
|
DAY TWO (TUESDAY) REST
DAY THREE (WEDNESDAY)
| BODYPART |
EXERCISE |
|
SETS |
REPS |
| Back |
Front
pulldowns |
|
3 |
12 |
|
Seated
cable rows |
|
3 |
12 |
|
One-arm
dumbbell rows |
|
3 |
12 |
|
Straight-arm
pulldowns |
|
3 |
12 |
| Traps |
Dumbbell
shrugs |
|
3 |
12 |
| Shoulders |
Seated
dumbbell presses |
|
3 |
12 |
|
Dumbbell
lateral raises |
|
3 |
12 |
|
Bent-over
dumbbell lateral raises |
|
3 |
12 |
| Abs |
Reverse
crunches |
|
3 |
20 |
|
Twisting
crunch |
|
3 |
20 |
|
Crunches |
|
3 |
20 |
| |
DAY FOUR (THURSDAY) REST
DAY FIVE (FRIDAY)
| BODYPART
|
EXERCISE |
SETS |
REPS |
| Quads |
Leg
extensions |
3 |
12 |
|
Squats |
3 |
12 |
|
Leg
presses |
3 |
12 |
|
Barbell
lunges |
3 |
12 |
| Hamstrings |
Lying
leg curls |
4 |
12 |
|
Dumbbell
stiff-legged deadlifts |
4 |
12 |
| Calves |
Standing
calf raises |
4 |
20 |
|
Seated
calf raises |
4 |
20 |
| Abs |
Reverse
crunches |
3 |
20 |
|
Twisting
crunch |
3 |
20 |
|
Crunches |
3 |
20 |
|
|
DAYS SIX (SATURDAY) AND SEVEN (SUNDAY) REST
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up. |
| Execute
each repetition of every set with perfect form.(no cheating) |
| Rest no
more than 30 seconds between each set. |
| Stretch
between sets. |
| Perform
aerobic exercise 3-4 times a week. |
