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