Eric's Weight Training Program

Monday | Tuesday | Thursday | Friday

Chest    |   Traps     |   Chest      |   Traps

Biceps   |   Back      |   Biceps     |   Back

Shoulders|   Triceps   |   Shoulders  |   Triceps

{opt}    |   {opt}      |   {opt}      |   {opt}

Abs/legs |   Abs/legs  |   Abs/legs   |   Abs/legs

Always warm up before each routine { Stretch, Push ups, bicycle etc.

Monday

Chest - {3 sets of 8 reps}             

1- bench press

2- Incline bench press

3- Fly

Biceps - {4 sets of 10 reps}

1- barbell curl

2- dumbell curl

Shoulders - {3 sets of 10 reps}

1- front barbell push

2- standing fly

Abs - {4 sets of 20}

1- Crunch

2- Leg raise

3- Sit ups

4- Waist turn

Legs - {4 sets of 10}

1- Squats

2- Leg press

3- Leg extension

4- Reverse leg extension

Tuesday

Back - {3 sets of 8 reps}

1- Pull down

2- Pulley row

3- T bar or dumbell row

Traps - {4 sets of 12}

1- Shrugs

Triceps - {3 sets of 10}

1- Bench z barbell

2- Dumbell push up

3- Dumbell kick back