Full Week Workout Program

Execution: Choose 4 to 5 exercises and perform sets and reps as follows:

Beginners: Perform 2-3 sets per exercise and 12-15 reps per set to about 80-90% fatigue. Rest 90 seconds to 2 minutes between sets.

Intermediate: Perform 3-4 sets per exercise and 12-15 reps per set to about 95% fatigue. Rest 60 to 90 seconds between sets.

Advanced: Perform 4-6 sets per exercise and 10-12 reps per set to about 95% fatigue. Rest 60 to 90 seconds between sets.

Day 1: Chest, Shoulders, and Tris

Day 2: Back, Bi’s, Traps

Day 3: Legs

Day 4: Rest

Day 5-7 Repeat