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Standard Legs Workout

Standard Legs Workout Strong legs are essential for speed and explosiveness. Use this workout to strengthen your legs and build yourself into a balanced athlete.
Equipment Needed A squat rack, barbell, and calf machine.
Exercises Exercise Information and Tips Rep Information
Olympic Squat Warm up your legs using a relatively low weight Olympic Squat. Complete 4 sets of 12, 10, 8, 6 reps each, with a 1-2 minutes rest in between each set.
Sumo Dead Lift We next move to Sumo Dead Lifts. Use a heavy weight load and the low reps described. Complete 6 set of reps 6, with 1-2 minutes rest each set
Machine Calf Raise This is where you work on explosion. Use a medium weight load. Complete 3 sets of reps 14 with 1-2 minutes rest in between each set.
Walking Lunges Finish up with some walking lunges. Pay special attention to your form. Complete 4 sets of 25 per leg. Rest three minutes in between sets.
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Standard Arms and Back Workout

The Standard Arms and Back Workout This is a simple and difficult workout that will work the majority of your upper body and even throws in a little ab workout at the end. Do this workout if you do not have time to isolate each section of the upper body day by day.
Equipment Needed Dumbbells, bench press, curved barbell, and a weighted exercise ball.
Exercises Exercise Information and Tips Rep Information
Bent Over Row Start off by working your back. Use heavy weights and focus on slowly lowering the weight after exploding upward. Complete 6 sets of 6 reps, with 1 minute rest in between.
Rotating Dumbbell Bicep Curls We next move on to the Biceps. Use a medium load and focus on your form. Extend all the way down and maximize your work. Complete 4 sets of 12 reps, with 1 minute rest in between.
Bent Over Lateral Raise Now we work the shoulders. Use a light load and control the weight, do not let it control you. Complete 4 sets of 8 reps, with 1 minute rest in between.
Skull Crushers Make sure you have a spotter. Use a heavy load and lift till failure. 4 burnout sets. Go till failure.
Weighted Sit Ups Now finish strong with abs! Use a 15-25 pound exercise ball and alternate sets between fast and slow reps. Complete 4 sets of 50 reps, with 2 minute rest in between.
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Strictly Chest Workout

The Strictly Chest Workout Working your chest out is essential for looking good and feeling fit.  It is simple and can significantly make you look bigger if you stick to a strict regime.  Do this workout two times a week and you will soon be much stronger.
Equipment Needed Bench Press (preferable one that can be inclined or declined) and Dumbbells.
Exercises Exercise Information and Tips Rep Information
Push Ups Quick warm up set of push ups to get your blood pumping and to relieve tightness. Complete 1 set of 20 reps.
Standard Bench press Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Rotating Dumbbell Bench Press Almost the same as Standard Bench; however, the dumbbells require extra stabilization effort. Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Decline Bench Press Isolate your lower pecs more than standard bench press. Increase weight by 5 pounds between each set. Complete 3 sets of 16, 14, 12 reps, with 1 minute rest in between.
Dumbbell Flys Stretch out and further work your chest here. Use heavier weight than you normally would with the lower reps. Increase weight by 5 pounds between each set. Complete 3 sets of 8, 6, 4 reps, with 1 minute rest in between.
Incline Bench Press Work yet another different part of the pec (upper pec this time). Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Burnout! Go back to Standard Bench, lower the weight significantly from what you normally do, and max out your reps. Complete 2 sets of max reps, with 1 minute rest in between.
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