SINGLE BODY-PART ROUTINES.



HEAVY BACK WORKOUTS:


Heavy Back #1

For this workout, you will need an olympic style weight set and dumbbells with an amount of weight that will provide a challenging workout for you.

Deadlifts: 1x15, 2x8, 2x6, 1x4.

Bent-over Rows: 1x15, 2x10, 2x8.

One-armed Dumbbell Rows: 1x15, 1x10, 2x8.



LIGHT BACK WORKOUTS:

Light Back #1

Deadlifts: 1x15, 3x10.

Bent-over Rows: 1x15, 3x10.

One-armed Dumbbell Rows: 1x15, 3x10.



HEAVY BICEPS WORKOUTS:

Heavy Biceps #1

Standing Biceps Curls: 1x15, 1x10, 2x8, 1x6, 1x4.

Seated Dumbbell Curls: 1x15, 1x10, 2x8.

Reverse Curls: 1x15, 2x10, 1x8.



LIGHT BICEPS WORKOUTS:

Light Biceps #1

Standing Biceps Curls: 1x15, 2x10, 2x8.

Seated Dumbbell Curls: 1x15, 3x10.

Reverse Curls: 1x15, 3x10.



HEAVY CHEST WORKOUTS

Heavy Chest #1

For this workout, you will need an olympic style weight set and a bench press bench. Make sure you use a spotter.

Bench Press: 1x15, 2x10, 1x8, 1x6, 1x4.

Incline Dumbbell Press: 1x15, 1x10, 2x8, 1x6.

Dumbbell Pull-overs: 2x10, 2x8.



LIGHT CHEST WORKOUTS:

Light Chest #1

Bench Press: 1x15, 3x10, 1x8.

Flyes: 1x15, 3x10.

Dumbbell Pull-Overs: 3x15.



HEAVY LEG WORKOUTS:

It is difficult to work legs at home without certain equipment. Here are some routines you can do at home with a squat stand, olympic weight set and a universal home gym.

Heavy Legs #1

Squats: 1x15, 2x10, 1x8, 1x6.

Leg Curls: 2x10, 2x8.

Leg Extensions: 2x10, 2x8.

Toe Raisers: 3x20-25.



LIGHT LEG WORKOUTS:

Light Legs #1

Squats: 1x15, 3x10, 2x8.

Leg Curls: 1x15, 3x10.

Leg Extensions: 1x15, 3x10.

Toe Raisers: 3x20.



HEAVY SHOULDER WORKOUTS:

Heavy Shoulders #1

Military Press: 1x15, 2x10, 2x8.

Upward Rows: 1x15, 2x10.

Side Lateral Raises: 3x10.

Shrugs: 3x15.




LIGHT SHOULDER WORKOUTS:

Light Shoulders #1



HEAVY TRICEPS WORKOUTS:

Heavy Triceps #1



LIGHT TRICEPS WORKOUTS:

Light Triceps #1





COMBINATION BODY-PART ROUTINES.



HEAVY CHEST AND TRICEPS:


Heavy Chest & Triceps #1:


Bench Press: 1x15, 1x10, 1x8, 2x6, 2x4.

Close Grip Bench Press: 1x15, 2x10, 1x8.

Incline Dumbbell Presses: 1x15, 1x10, 2x8.

Behind-the-Head Tricep Extensions: 1x15, 1x10, 2x8.


HEAVY BICEPS AND SHOULDERS

Biceps and Shoulders #1

Standing Biceps Curls: 1x15, 2x10, 1x8, 1x6.

Dumbbell Curls: 1x10, 2x8.

Reverse Curls: 1x15, 2x10, 1x8.

Military Press: 1x15, 2x10, 1x8.

Side Lateral Raises: 1x15, 2x10.

Shrugs: 3x20.


HEAVY LEGS AND BACK

Legs and Back #1:

Squats: 1x15, 2x10, 1x8, 1x6.

Deadlifts: 1x15, 2x10, 1x8, 1x6.

Leg Curls: 1x15, 2x10.

Leg Extensions: 1x15, 2x10.

Toe Raises: 3x20.

Lat Pulldowns: 2x10, 2x8.

Bent-Over Rows: 2x10, 1x8.

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