Russell's Weight Training Routine
Monday- Chest & Triceps
Flat Bench 4 X 8
Incline Dumbell 3 X 10
Flat or Incline Dumbell Fly 3 X 10
Over Head Tricep Extensions 3 X 10
Skull Crushers 3 X 10
Tricep Extensions with pulley and rope 3 X 10
Tuesday- Cardio & Abs
Stretch, Abs, and 30 minute cardio
Wednesday- Back & Biceps
Pull ups 4 x 20, 15, 10, 5
Pull downs 3 X 10
Rows 3 X 10
Preacher Curls 4 X 10
Dumbell Isolation Curls 3 X 10
Hammer Curls 3 X 10
Thursday- Rest
Friday- Shoulders & Legs
Barbel Military Press 4 X 10
Lateral Raises 3 X 10
Shrugs 3 X 15
Squats 4 X 10
Leg Extension/Leg Curl 3 X 10
Straigt Leg Dead Lift 3 X 10
Calve raises 3 X 20
Saturday- Cardio & Abs
Stretch, Abs, and 30 minute cardio
Sunday- Rest
- Russell
For illustrations and descriptions of the weight training exercises,
please go to the following page:
Weight lifting exercises
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