I just got this work-out from a friend. He got it from school and copied it for me. It hurt really bad the first week (I did a little too much weight) but it feels really good now. The first week is a toning week, if you couldn't figure that out
Week 1
Legs Workout
Barbell Squat 4 x 15-20
Romanian Deadlift 4 x 15-20
Dumbbell Lunge 4 x 15-20
Leg Extension 3 x 15-20
Lying Leg Curl 3 x 15-20
Standing Calf Raise 3 x 15-20
Push Workout
Bench Press 4 x 15-20
Incline Dumbbell Press 4 x 15-20
Seated Dumbbell Press 4 x 15-20
Dip 4 x 15-20
Lying French Press 4 x 15-20
Pull Workout
Pulldown to Front 4 x 15-20
Bent-Over Barbell Row 4 x 15-20
Seated Cable Row 4 x 15-20
Upright Row 4 x 15-20
Incline Dumbbell Curl 4 x 15-20
Week 2
Legs Workout
Barbell Squat 3 x 10-12
Leg Press 3 x 10-12
Romanian Deadlift 3 x 10-12
Dumbbell Lunge 3 x 10-12
Leg Extension 3 x 10-12
Lying Leg Curl 3 x 10-12
Push Workout
Bench Press 3 x 10-12
Incline Dumbbell Press 3 x 10-12
Seated Dumbbell Press 3 x 10-12
Incline Dumbbell Flys 3 x 10-12
Dumbbell Lateral Raise 3 x 10-12
Close-Grip Bench Press 3 x 10-12
Pull Workout
Seated Cable Row 3 x 10-12
Pulldown to Front 4 x 10-12
Bent-Over Barbell Row 4 x 10-12
Barbell Shrug 3 x 10-12
Standing Barbell Curl 3 x 10-12
Incline Dumbbell Curl 3 x 10-12
Week 3
Legs Workout
Barbell Squat 4 x 6-8
Romanian Deadlift 4 x 6-8
Leg Press 4 x 6-8
Hack Squat 4 x 6-8
Lying Leg Curl 4 x 6-8
Standing Calf Raise 3 x 10-12
Push Workout
Bench Press 4 x 6-8
Incline Dumbbell Press 4 x 6-8
Seated Dumbbell Press 4 x 6-8
Close-Grip Bench Press 4 x 6-8
Lying French Press 4 x 6-8
Pull Workout
Pull-Up 4 x 6-8
Bent-Over Barbell Row 4 x 6-8
Seated Cable Row 4 x 6-8
Upright Row 4 x 6-8
Incline Dumbbell Curl 4 x 6-8
Week 4
Power Circuit
Do all 10 power-circuit exercises without taking a rest between exercises, 10 reps per exercise. Rest for 2-3 minutes, then repeat the circuit twice more.
1) Barbell Squat
2) Pull-Up
3) Push-Up
4) Squat Jump
5) Pulldown to Front
6) Dip
7) Barbell Squat
8) Upright Row
9) Push-Up
10) Squat Jump
Linear Mode
