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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 - Back & Biceps
Exercise
Reps
Chin Ups
3 x 12, 10, 8
Seated Cable Rows
3 x 12, 10, 8
One-Arm Dumbbell Rows
3 x 12, 10, 8
Behind-The-Neck Pull Downs
3 x 12, 10, 8
Concentration Curls
3 x 12, 10, 8
Reverse Dumbbell Curls
3 x 12, 10, 8

Preacher Curls

 

3 x 12, 10, 8

 

Day 2 - Shoulders & Abs
Exercise
Reps.
Military Bar Presses
3 x 12, 10, 8
Side Lateral Raises
3 x 12, 10, 8
Close Grip Upright Rows
3 x 12, 10, 8
Bent-Over Lateral Raises
3 x 12, 10, 8
Bent Knee Leg Raises
3 x 8 - 10

Seated Leg Tucks

 

3 x 8 - 10

 

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

Standing Calf Machine

 

3 x 8 - 10

Day 4 - Chest, Triceps & Abs

Exercise
Reps.
Bench Press
3 x 12, 10, 8
Dumbbell Flies
3 x 12, 10, 8
Decline Press
3 x 12, 10, 8
Pec Deck Flies
3 x 12, 10, 8
Dips
3 x 12, 10, 8

French Press w/EZ Bar

3 x 12, 10, 8
Leg Tucks on Floor 3 x 25
Bench Crunches

3 x 25

 

Day 5 - Off
 
Day 6 - Off
 
Day 7 - Repeat Day 1
 
 

 

CONTINUE