Workout 1 Pec Deck 6 to 10 reps With no rest do Incline Press 2 to 4 reps Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps Deadlift 5 to 8 reps. Res

Workout 1
Pec Deck 6 to 10 reps
With no rest do Incline Press 2 to 4 reps

Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps

Deadlift 5 to 8 reps.

Rest at least 3 days.

Workout 2
Leg Extension 8 to 15 reps
With no rest do Leg Press 8 to 15 reps

Calf Raise 12 to 20 reps

Rest at least 3 days.

Workout 3
Dumbell Laterals 6 to 10 reps

Rear Laterals 6 to 10 reps.

Barbell Curls 6 to 10 reps.

Tricep Pressdowns 6 to 10 reps.
With no reps do Dips 3 to 5 reps.

Rest at least 3 days.

Workout 4
Leg Extentions 8 to 15 reps
With no rest do Squat 8 to 15 reps.

Calf Raise 12 to 20 reps.

Rest at least 3 day.

Go back to Workout 1, etc.

Some points of importance are:

* Slow controlled reps.

* Only one set to failure, per exercise.

* Add weight as often as possible, while keeping
form perfect.

* Have someone there to push you.

* Keep a training journal.