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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 & Triceps
Exercise
Reps
Incline Bench Press
3 x 8 - 10
Dumbbell Presses
3 x 8 - 10
Pull Overs
3 x 8 - 10
Peck Dec Flies
3 x 8 - 10
Tricep Press Downs
3 x 8 - 10

Tricep Kickbacks

 

3 x 8 - 10

 

Day 2 - Legs & Calves
Exercise
Reps.
Hack Squats
3 x 8 - 10
Lunges
3 x 8 - 10
Leg Extension
3 x 8 - 10
Leg Curls
3 x 8 - 10
Standing Calf Machine
3 x 8 - 10
Leg Press Machine
3 x 8 - 10

Seated Calf Raises

 

3 x 8 - 10

 

Day 3 - Back
Exercise
Reps.
Lat Pull Downs Close Grip
3 x 8 - 10
T-Bar Rows
3 x 8 - 10
One-Arm Dumbbell Rows
3 x 8 - 10
Chin Ups
3 x 8 - 10
Bent Over Rows

3 x 8 - 10

 

Day 4 - Shoulders & Biceps

Exercise
Reps.
Close Grip Upright Rows
3 x 8 - 10
Bent Over Lateral Raises
3 x 8 - 10
Shrugs
3 x 8 - 10
Standing Bicep Curls (Dumbbells)
3 x 8 - 10
Alternating Dumbbell Curls
3 x 8 - 10
 

3 x 8 - 10

 

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