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TOTAL - BODY WORKOUT C

BODYPART      EXERCISE    SETS      REPS
Quads Hack Squats 4 10-12
Hamstrings Standing Leg Curl 4 10-12
Back Seated Cable Rows 4 10-12
Chest Flat-Bench Dumbbell Press 4 10-12
Shoulders Arnold Press 4 10-12
Triceps Dumbbell French Press 4 10-12
Biceps Preacher Dumbbell Curl 4 10-12
Forearms Barbell Wrist Curl 3 15
Calves Seated Calf Raise 4 15
Abs Crunch 4 30
Lower back Back Extension 4 15

TRAINING NOTES
  • Before the workout, begin with a 10 minute warm-up.
    		•
  • Complete this workout 3 times a week on nonconsecutive days.
    		•
  • Use proper training form.
    		•
  • Rest 45 seconds between each set.
    		•
  • Stretch between each set.
    		•
  • After 3 weeks change the exercises.
    		•
  • Perform aerobics 3-4 times a week.
    		•

     




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