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Exercise Planner

Free Exercise Planner

Remember; You'll get out of your workout exactly what you put into it!

MONDAY: LEGS 

Upper Legs:
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged Deadlifts
Walking Lunges (with dumbbells) 

Calves:
Standing Calf Raises
Seated Calf Raises
(I Superset the two, moving from one immediately to the
other with no rest)

TUESDAY: SHOULDERS & ABDOMINALS 

Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated, sometimes standing) Upright Rows (on the cable machine) 

Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(I do Supersets here moving quickly from one exercise to the next)

WEDNESDAY: OFF

THURSDAY: BACK & BICEPS 

Back:
Lat Pullups or Pulldowns (vary grips)
Bent Over Rows
One Arm Cable Rows 

Biceps:
Standing Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls (sometimes one arm, sometimes two)

FRIDAY: CHEST, TRICEPS, & ABDOMINALS 

Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline or flat bench) 

Triceps:
Triceps Pushdowns (vary the handles and grips)
Lying Triceps Extensions (prefer the EZ-bar)
Kickbacks 

Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(I do Supersets here moving quickly from one exercise to the next)

SATURDAY & SUNDAY: OFF

NOTES: After warming up, I like to perform 2-3 sets of each exercise. I'm more interested in shape and developing a lean, strong look than in muscle size, so I usually keep reps in the 8-15 range. I also do 30-40 minutes of intense aerobics 4 times per week prior to my workout.

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