Fitness Excercises – Fitness at Home

Weekly Exercise Schedule Workout

Friday, March 18th, 2011

Weekly Exercise Schedule Workout

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Can you put these into a work-out schedule. (Professionals Please)?

Can you put these workouts into a weekly schedule for me.
What exercise / Reps / Sets

*Core

*Quads
Squat
Leg Press
Leg Extensions

*Shoulders
Shoulder Press

*Lunges

*Chest
Bench Press

*Arms
Bicep Curls
Tricep Pulldowns

*Back
LAT Pulldowns

*Plyometrics

1st off what are your goals ? Are you trying to add mass or lean out ? If you are trying to add mass I would do 4 sets of 6-8 reps heavier weights - lean out 4 sets 12-15 reps lighter weights .

Monday - Back and Chest

Back -
Pull ups
Wide grip pull downs ( to chest not back of neck )
Bent over rows
Wide lats

Chest -
Flat bench
Incline DBs
Pec Deck
Push ups

Abs

Tues - Plyometrics

Jump squats
Jump step
Sprints

Wed - Shoulders and Arms

Shoulders

Miltitary press
Lateral raises
Reverse pec dec
Db Flyes

Biceps

Bicep DB curls
Hammer curls
Bicep Cable curls

Triceps

Tricep rope pull downs
Tricep extensions ( DB behind head )
Close grip bar on flat bench

ABS

Thurs. Legs - Quads and Hamstrings

Leg extension
Free Squats
Leg Press
Deadlifts
Leg curl machine

Fri . Abs
OFF

Sat. Repeat rotation

Sunday
OFF

This is just an Example and hope this helps I would suggest you go EXRX,net GREAT site will show you every exercise for each muscle group with video demo Go to weight exercises , weight training then to exersice and muscle directory