TYPE 1 WORKOUT SCHEDULING

Workout

Mon - Legs
Tue - Rest
Wed - Cardio, Abs
Thu - Back, Biceps
Fri - Cardio, Abs
Sat - Chest, Shoulder, Triceps
Sun - Rest

LEGS

Squat                            3 Sets           12 to 15 Reps
Walking Lunges             Same
Leg Press                      Same
Leg Extension                Same
Leg Curl                        Same
Stiff leg Deadlift             Same
Calf Raises                    Same

 BACK, BICEPS

Back

Dead Lift                          3 Sets           12 to 15 Reps
Bent-over Barbbell Rows  3 Sets           12 to 15 Reps
Seated Rows                    3 Sets           12 to 15 Reps
Lat Pull Down                  3 Sets           12 to 15 Reps
Shrug                               3 Sets           12 to 15 Reps

Biceps

Barbbell Curl                 3 Sets           12 to 15 Reps
Dumbbell Curl               3 Sets           12 to 15 Reps
Hummer Curl                 3 Sets           12 to 15 Reps
Reverse Curl                 3 Sets           12 to 15 Reps

CHEST, SHOULDER, TRICEPS

Chest

Flat Bench Press                   3 Sets           12 to 15 Reps
Incline Dumbbell Press          3 Sets           12 to 15 Reps
Incline Dumbbell Flys            3 Sets           12 to 15 Reps
Cable Cross-over                 3 Sets           12 to 15 Reps

Shoulder

Overhead Press                   3 Sets           12 to 15 Reps
Lateral Raises                      3 Sets           12 to 15 Reps
Reverse Pec Flys                 3 Sets           12 to 15 Reps

Triceps

Cable Push Down                 3 Sets           12 to 15 Reps
Triceps Overhead Extension  3 Sets           12 to 15 Reps
Dumbbell Kick Back             3 Sets           12 to 15 Reps