MegaPro Home MegaPro Home MegaPro Home OTC Pharmaceuticals Contact MegaPRO
Back to Home Page Welcome to MegaPro Sports Nutrition
Mega-pro.com
Mega-pro.com
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.
pixel
pixel
Day 1 - Chest & Biceps
Exercise
Reps
Bench Press
3 x 8 - 10
Incline Bench Press
3 x 8 - 10
Pull Overs
3 x 8 - 10
Standing Cross Cable
3 x 8 - 10
Alternating Dumbbell Curls
3 x 8 - 10
Preacher Curls
3 x 8 - 10
Standing Bicep Curls
3 x 8 - 10

 

 

Day 2 - Back & Triceps
Exercise
Reps.
T-Bar Rows
3 x 8 - 10
Lat Pull Downs Close Grip
3 x 8 - 10
Bent Over Rows
3 x 8 - 10
Seated Cable Rows
3 x 8 - 10
Dips
3 x 8 - 10
Tricep One Arm Extensions
3 x 8 - 10

Tricep Bench Dips

 

3 x 8 - 10

 

Day 3 - Shoulders & Abs
Exercise
Reps.
Military Dumbbells Presses
3 x 8 - 10
Close Grip Upright Rows
3 x 8 - 10
Front Deltoid Raises
3 x 8 - 10
Bent Over Lateral Raises
3 x 8 - 10
Seated Leg Tucks
3 x 25

Bent Knee Leg Raises

 

3 x 25

Day 4 - Legs & Calves

Exercise
Reps.
Hack Squats
3 x 8 - 10
Leg Curls
3 x 8 - 10
Leg Extension
3 x 8 - 10
Lunges
3 x 8 - 10
Standing Calf Machine
3 x 20
Leg Press Machine
3 x 20

Seated Calf Raises

 

3 x 20

 

Day 5 - Off
Day 6 - Repeat Day 1

 

CONTINUE