WEIGHT
TRAINING BASIC WORKOUT
ONE
PART A DAY - SPLIT ROUTINE
CHEST
Bench Press = 10-12 x 3 Sets
Bench Flyes = 10-12 x 3 Sets
Supine Overhead 1 db Rowing= 10-12 x 3 Sets
Inclined Chair Bench Press Wide= 10-12 x 3
Sets
Dips on Dip Stand= 10-12 x 3 Sets
BACK
Chin Ups with weight = 6-8 x 3 sets
Bent over One arn rowing = 16 Rt +16 Lt x 3 sets
ARMS
Bicep Curls = 12-16 x 3 sets
Bicep turning Curls = 8-10 x 3 sets
Hammer curls = 12-14 x 2 sets
Reverse curls = 12-14 x 2 sets
1 db behind neck Tricep Extensions = 16-20
x 3 sets
2 db tricep extensions with light db = 12-14x
3 sets
tricep reverse dips [stool & chair ] = 8-10 x 2-3 sets
SHOULDER
Front press = 14-16 x 3 sets
Back press = 14-16 x 2 sets
Upright rowing = 12-14 x 3 sets
Front raise with small dumbbell = 10-12 x
3 sets
Side raise with small dumbbell = 10-12 x 3 sets
Shrugs = 20 x 3 sets
LOWER LIMBS
Free Full squats = 10-12 x 4-5 sets
Half narrow squats = 12-14 x 3 sets
Half wide squats = 12-14 x 3 sets
Dead lifts = 10-12 x 3 sets
Right & left lunges = 10-12 x 2 sets
ABS AND SPINE
Upper Abs Crunches - 10-12
X 3 Sets
i.e head & shoulder raises with bent knees
Lower
abs Bent knee Leg & hip raises = 6-8 slowly
x 3 sets
Upper
Spine Extensions = 26-20 x 3 sets
Lower
spine leg raises = 16-20 x 3 sets
FOR
THE MORE HUNGRY SOLDIER, I HV OUTLINED MORE PROFESSIONAL WORKOUTS!
WEIGHT
TRG MASS WORKOUT-BASIC
Wherever
Not specified = 16 to 5 x 5 sets
PYRAMIDS
= all exercises
Warm
up set of unlimited reps
Set 1
= light wt x 16 reps
Set 2
= Medium wt x 12 reps
Set 3
= Heavy wt x 8 reps
Set 4
= very heavy wt x 4 reps = failure at 4 reps
Set 5
= medium wt x 10 reps
CHEST
Bench Press =
Bench
Flyes =
Supine
Overhead 1 db staight arm Rowing=
Inclined Bench Press Wide=
Declined
Bench Press Wide=
Inclined Bench Press Flyes=
Dips
on Dip Stand= 12-16 x 5 sets
BACK
Chin Ups with support = 10-12 x 5 sets
Bent over One arm rowing =
Horizontal
Pulley=
Lat Pulley - Wide grip -behind the neck pulldowns=
Lat Pulley -Narrow grip-front of the neck pulldowns=
Overhead Bench Bent arm Barbell Rowing=
T bar
rowing =
ARMS
Bicep Curls =
Bicep turning Curls =
Hammer
curls =
Reverse
curls =
Preacher
curls =
Supine
Bench Barbell Tricep Extensions=
2 db
Tricep Extensions =
Parallel
bar tricep Straight body dips =
22-16x 3 sets
Narrow
grip bench press =
SHOULDER
Front press =
Back
press =
Front
raise =
Side raise
=
Upright rowing =
Barbell Shrugs =
LOWER LIMBS
Free Full squats = 20 x 5 sets
Half narrow squats =
Half
wide squats =
Leg extensions=
Leg Curls=
Leg Press
=
Dead lifts =
Heavy
weight Calf Raises in 3 angles = 50 -100 x 5-10 sets
ABS AND SPINE
Upper abs Crunches = 20 slowly x 3 sets
i.e head & shoulder raises with
bent knees
Lower abs
Bent knee Leg & hip raises = 20 slowly x 3 sets
Upper Spine
Extensions = 50x 3 sets
Lower spine
leg raises = 20 x 3 sets
Alternate Hand, head & Other Leg raise slowly
= 20 x 3 sets
SCHEDULE
CAN BE AS PER REQUIREMENT
ONE
PART ONCE OR TWICE WEEKLY IS DESIRABLE
WEIGHT TRG DEFINITION WORKOUT-BASIC
CHEST
Bench Press = 12-16 x 3 Sets
Bench Flyes = 12-16 x 3 Sets
Supine Overhead 1 db staight
arm Rowing= 12-16 x 3 Sets
Inclined Bench Press Wide= 12-16 x 3 Sets
Declined Bench Press Wide=
12-16 x 3 Sets
Inclined Bench Press Flyes= 12-16 x 3 Sets
Dips on Dip Stand= 10-20
x 3-5 Sets
BACK
Chin Ups with support = 10-16 x 3-5 sets
Bent over One arm rowing = 16 Rt +16 Lt x 3 sets
Horizontal Pulley= 16-20
x 3 –5 sets
Lat Pulley - Wide grip -behind the neck pulldowns= 16-20 x 3 sets
Lat Pulley -Narrow grip-front of the neck pulldowns=16-20 x 3 sets
Supine Overhead Bent arm Barbell Rowing= 12-16 x 3 Sets
One arm Cable pulley pulldowns= 16-20 x 3 sets
T bar rowing = 12-16 x 3
sets
ARMS
Bicep Curls = 12-16 x 3 sets
Bicep turning Curls = 8-10 x 3 sets
Hammer curls = 12-14 x 3
sets
Reverse curls = 12-14 x 3
sets
Preacher curls = 12-16 x
3 sets
Concentration curls = 12-16
x3 sets
Wrist curls = unlimited x
3 sets
Reverse Wrist curls = unlimited
x 3 sets
Supine Bench Barbell Tricep
Extensions= 12-16 x 3 –5 sets
2 db Tricep Extensions =
16-20 x 3 sets
1 db tricep extensions = 12-14x 3 sets
Parallel bar tricep Straight
body dips = 10-20 x 3-5 sets
One arm tricep kickbacks = 16-20 x 3-5 sets
W bar tricep extensions =
12-16 x 3-5 sets
Narrow grip bench press =
12-16 x 3 sets
SHOULDER
Front press = 14-16 x 5 sets
Back press = 14-16 x 5 sets
Front raise = 12-16 x 3 sets
Side raise = 12-16
x 3 sets
Bent over side raises = 12-16 x 3 sets
Side Cable lifts = 16-20 x 3 sets
Alternate dumbbell 45 degree front raise = 12-16 x 3 sets
Upright rowing = 12-14 x 3-5
sets
Barbell Shrugs = 20 x 5 sets
Db shrugs = 18-22x 3 sets
LOWER LIMBS
Free Full squats = 10-20 x 5-10 sets
Half narrow squats = 16-20 x 3-5 sets
Half wide squats = 16-20
x 3-5 sets
Leg extensions= 16-20 x 3-5 sets
Leg Curls= 16-20 x 3-5 sets
Right & left lunges =
12-16 x 2 sets
Inner Thigh Press = 16-20
x 3 sets
Outer Thigh Press = 16-20 x 3 sets
Leg Press 16-20 X 5 sets
Dead lifts = 10-12 x 3 sets
Glute – Butt Squeezes
= 100 x 3 sets
Heavy weight Calf Raises
in 3 angles = 50 -100 x 5-10 sets
Donkey raises = 50-100 x 5-10 sets
ABS AND SPINE
Upper abs Crunches = 20-50 slowly x 3-5 sets
i.e head & shoulder raises with bent knees
Lower abs Bent knee Leg & hip raises = 20-30 slowly
x 3 sets
Upper Spine Extensions = 50-100 x 5 sets
Lower spine leg raises = 20 x 5 sets
Alternate Hand, head &
Other Leg raise slowly = 20-50 x 5 sets
Good Mornings = 50 x 3 sets
Bench spinal extensions =
16-20 x 3-5 sets
Dead lifts = 16-20 x 3-5
sets
Suspended bench Ab curls
= 20 x 3-5 sets
Parallel bar bent knee leg
raises = 16-20 x 3-5 sets
SCHEDULE CAN BE AS PER REQUIREMENT
THREE SPLIT ROUTINE SI PREFERABLE
WITH EACH PART ONCE OR TWICE WEEKLY AS PER TRAINING LEVEL
