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Workout Guide
Keys to Success Cardiovascular Training Basics of Weight Training For a Championship Form Workout Guide Weight Training Triceps Shoulders Legs Chest Calves Biceps Back Routine 1 Routine 2 Routine 3 Routine 4

Always perform some warm-up sets before beginning your weight lifting routine.
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Day 1 - Chest, Shoulders & Triceps
Exercise
Reps
Incline Bench Press
3 x 12, 10, 8
Dumbbell Presses
3 x 12, 10, 8
Pull Overs
3 x 12, 10, 8
Peck Dec Flies
3 x 12, 10, 8
Side Lateral Raises
3 x 12, 10, 8
Bent Over Lateral Raises
3 x 12, 10, 8
Shrugs
3 x 12, 10, 8
Tricep Press Down
3 x 12, 10, 8

Tricep Kickbacks

 

3 x 12, 10, 8

 

Day 2 - Back, Biceps & Abs
Exercise
Reps.
Lat Pulldown Front
3 x 12, 10, 8
T-Bar Rows
3 x 12, 10, 8
Bent Over Rows
3 x 12, 10, 8
Standing Bicep Curls
3 x 12, 10, 8
Concentration Curls
3 x 12, 10, 8
Hammer Curls
3 x 12, 10, 8
Bench Crunches
3 x 25

Vertical Bench Leg Raise

 

3 x 258

 

Day 3 - Legs & Calves
Exercise
Reps.
Squats
3 x 12, 10, 8
Lunges
3 x 12, 10, 8
Leg Press
3 x 12, 10, 8
Leg Curls
3 x 12, 10, 8
Seated Calf Raise
3 x 20
Leg Press Machine
3 x 20

Standing Calf Machine

 

3 x 20

Day 4 - Off

Day 5 - Repeat Day 1
 

 

CONTINUE