The Anatomy of Working out with Weights The Anatomy of Working out with Weights - Page 7

Chapter 5

Suggested workout schedule

Day 1—Monday, Workout #1

Incline Dumbbell Presses (Pectorals)

1 set x 15 reps

2-3 sets x 10 reps / 3-0-2 tempo

(Take three seconds to lower the weight, no pause, and two seconds to raise the weight.)

Flat Dumbbell Presses

4-5 x 10-15 (increase weight each set) / 3-0-2 tempo

oIncline Dumbbell Flyes

3 x 15-20 / 3-0-2 tempo

Crunches (Abdominals)

4 x 25

fairly slow tempo, but don't obsess about counting

Reverse Crunches

3 x 10-20 / 3-0-3 tempo

Day 3—Wednesday, Workout #2

Pullups (Chin ups) (Latissimus Dorsi)

3-4 to failure / 3-0-2 tempo

Bent-Over Rows

3-4 x 10-12 / 2-0-3 tempo

One-Arm Dumbbell Rows

3 x 12-15 / 2-0-2 tempo

Overhead Dumbbell Presses (Deltoids)

3-4 to failure / 3-1-2 tempo

Lateral Dumbbell Raises

3 x 8-10 / 2-1-2 tempo

Seated Rear Dumbbell Rows

3 x 10-12 / 2-0-2 tempo

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