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