Pec deck butterflys
V-bar pushdowns
Lat pulls with pulley machine
Day 2 Lower Body and Abs
Again, begin doing each exercise with two sets of 1012 reps each except for the crunches which you can do as many of them as you want.
Barbell squat
One leg barbell squat
Lunges
Standing calf press
Stiff leg barbell
Crunches
Machines can be especially helpful when working your lower body. Here are some you should consider on this day:
Leg presses on a plate loaded machine
Leg extension machine
Seated hamstring curls
Standing hamstring curls
Ab machine
Day 3 Rest
Day 4 Upper Body
Increase your sets to 3 doing 10 12 reps each
Chin ups (get assistance if necessary)
Seated dumbbell hammer curls
Dumbbell presses on an inclined bench
Standing barbell military press
Standing bicep curls
Barbell tricep extension
Upright barbell row
Front dumbbell raise
The machines you can use on this day include:
Seated cable rows
Upright cable rows
Cable crossover flies
Tricep rope pushdowns
Day 5 Lower Body and Abs
Go back to doing just two sets of 1012 reps each except for the crunches which you can do unlimited amounts of.
Standing calf press
Lunges
Barbell squat
Stiff leg barbell
Standing calf raises
Crunches
Machine exercises include:
Leg presses on a plate loaded machine
Seated hamstring curls
Kneeling hamstring curls
Weekend Rest
If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you wont get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
Here is a sample three day workout.
Day 1 Back, Chest, and Abs
Do three sets of 1215 reps each.
Bent over barbell row
Stiff legged barbell dead lift
Barbell bench press
Incline dumbbell press
Dumbbell flies
Crunches
Day 2 Legs and Shoulders
Do three sets of 1215 reps each.
Barbell squat
Seated calf raise
Front dumbbell raise
Side lateral raise
Upright barbell row
Lunges
Barbell squats
Day 3 Biceps, Triceps, and Abs
Do three sets of 1215 reps each
Barbell curl
Incline dumbbell curl
Lying triceps press
Barbell tricep extension
Front dumbbell raise
Dumbbell hammer curls
Crunches
About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.