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