Adams' One Month Weight Training ProgramI 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. 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,
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