Adams' One Month Weight Training Program

I found this online and modified it to fit my home gym. Do it for a month ad watch out!

DAY 1

Focus on strength. Three minutes between sets. Six sets per exercise. All sets to momentary muscular failure. When you surpass six reps on the first set, increase weight by five pounds on all sets.

Bench Press

(warm-ups) 135 x 15 (2 sets of 15 reps)

(work sets) 245 x 6, 245 x 6, 245 x 6, 245 x 5, 245 x 5, 245 x 4

Push Press

185x6, 185x5, 185x5, 185x5, 185x4, 185x4

This exercise is similar to a standing military press. However, use some momentum as you bring the bar up. With the bar positioned at the top part of your chest, bend your knees slightly and push the bar overhead -- as you come to a standing position (just short of a fully-locked position). Yes, you will get some assistance from your lower body. It's a great strength movement for your shoulders.

Barbell Shrugs

375x6, 375x6, 375x6, 375x5, 375x4, 375x4

Bent Over Barbell Row

185x6, 185x5, 185x5, 185x5, 185x4, 185x3

Abs. Hanging Leg Raises and Hyperextentions.

DAY 2

Focus on bodybuilding. Rep range of 10-12. Two minutes between sets. All sets to momentary muscular failure. Increase weight by five pounds on all sets when able to surpass 12 reps.

Weighted Chin Ups

1x12, 1x11, 1x9

Dumbbell Incline Press

185x12, 185x11, 185x10

Bent Over Dumbbell Rowing

75x12, 75x10, 75x9

Flat Dumbbell Flys

65x10, 65x10, 65x10

Upright Rowing

65x12, 65x10, 65x10

Standing Calf Raise

225x10, 225x10, 225x10

DAY 3

Rest and recovery.

DAY 4

Focus on strength. Three minutes between sets. Six sets per exercise. All sets to momentary muscular failure. When you surpass six reps on the first set, increase weight by five pounds on all sets.

Barbell Squat

315x6, 315x6, 315x6, 315x5, 315x5, 315x4

Deadlift

315x6, 315x6, 315x6, 315x5, 315x5, 315x4

Close Grip Bench Press

185x6, 185x6, 185x6, 185x6, 185x5, 185x5

Barbell Curl

135x6, 135x6, 135x6, 135x6, 135x5, 135x4

Abs.

Hanging Leg Raises and Hyperextensions.

DAY 5

Focus on bodybuilding. Rep range of 10-12. Two minutes between sets. All sets to momentary muscular failure. Increase weight by five pounds on all sets when able to surpass 12 reps.

Stiff Leg Dead Lifts

135x10, 135x10, 135x10

Single Leg Extension

150x12, 150x12, 150x12

Concentration Curls

50x10, 50x10, 50x10,

Reverse Barbell Curl

65x12, 65x12, 65x10

Wrist Curl

1(Olympic Bar)x12, 1x12, 1,10

Standing Tricep Extensions

90x12, 90x12, 90x12,

Standing Calf Raise

225x10, 225x10, 225x10

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

Weight lifting exercises