Get Big Weight Training Routine



Get Big Routine (5 days on 2 days off. Workouts should not be longer than 1 hour.  Warm-up on the treadmill or stationary bike for 5-10 minutes.  All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good form.

Monday - Chest

Flat Dumbbell Press 4 x 8-10 reps

Incline DB Press    4 x 8-10 reps

Incline DB Flyes    4 x 8-10 reps

Pec-Deck            4 x 8-10 reps

Crunches            4 x 20   reps

Hanging Leg Raises  4 x 20   reps

Tuesday - Back

Chin-ups            4 x 8    reps

Bent-over Rows      4 x 8-10 reps

Seated Rows         4 x 8-10 reps

Lat Pulldowns       4 x 8    reps

Seated Calf Raises  4 x 15   reps

Wednesday - Shoulders

Arnold Presses      4 x 8    reps

DB Shoulder Press   4 x 8    reps

Upright Rows        4 x 8    reps

Reverse Pec-Deck    4 x 8    reps

Side Lateral Raises 4 x 8    reps

Thursday - Arms

Barbell Curls       4 x 8    reps

Tricep Pressdowns   4 x 8    reps

Preacher Curls      4 x 8    reps

Skull Crushers      4 x 8    reps

Hammer Curls        4 x 8    reps

Rope Pulldowns      4 x 8    reps

Concentration Curls 4 x 8    reps

Kickbacks           4 x 8    reps

Friday - Legs

Barbell Squats      4 x 8    reps

Hack Squats         4 x 8    reps

Leg Press           4 x 8    reps

Leg Extensions      4 x 8    reps

Leg Curls           4 x 8    reps

Saturday - Rest

Sunday - Rest

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises

- Chuck





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Muscle Building Tip!

Here's a quick tip for those of you who are having a tough time building your calves.

The next time your in the gym, start walking on your tippy toes in between sets.

Get into the habit of doing this and before you know it, your calves will have grown without you doing a single calf workout! (Although you should be training calves!)



Free Weight Training Guide


Complete illustrations and descriptions of most popular weight training exercises- Click Here

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