DANICA E.

PROGRAM TO FOLLOW FOR 4 MONTHS

MONDAY: CHEST / TRICEPS:

 10 slow Push Ups for warm-up. Be sure to contract the chest on

the way up and get the full range of motion
 3 Sets of Barbell Bench Press at 12, 12, 10 medium grip
 2 Sets of Dumbbell Incline Bench Press at 12, 10
 2 Sets of Dumbbell Chest Flyes at 12, 8. Be sure to get the full
range of motion by pretending to hug somebody throughout the
exercise. Also, make sure you get that nice stretch at the bottom of
each and every rep.
 2 Sets of Decline Barbell Bench Press at 12, 10.
 3 Sets of Dips (weighted or assisted) of 12, 12, 10
 2 Sets of Closed Grip Bench Press at 12, 12
 2 Sets of Overhead Dumbbell Tricep Extension at 12, 10.
 Do as many Diamond Push Ups as you can immediately followed
by as many regular push ups you can do.

TUESDAY REST – CARDIO RUN ( 10 K THEADMILL RUN OR BOXERSISE )

WEDNESDAY: BACK / BICEPS:

 10 assisted or free Pull Ups for warm-up. Try to contract the

Latissimus Dorsi as much as possible.
 3 Sets of Lat Pull-Down at 12, 12, 10. Use a wide grip and pull the
bar from the elbows so you stimulate maximum latissimus dorsi
development.
 2 Sets of Low Rows at 12, 8. Keep the back as straight as
possible.
 2 Sets of High Rows at 12, 8. Keep the back as straight as
possible.
 3 Sets of Deadlifts at 12, 8. Be sure to use EXCELLENT form
 3 Sets of Aternating Dumbbell Curls of 12, 10, 8
 2 Sets of Barbell Concentration Curls of 10, 8. Use good form and
full range of motion

THURSADY REST - DO CARDIO/ YOGA ( STAIRCLIMBER 30 MIN)

FRIDAY: SHOULDER / TRAPS:

 Military press the bar for 10 repetitions. Be sure to use good form

and press the weight up slowly, contracting the deltoids.
 3 Sets of Dumbbell Military Presses at 12, 10, 8. Be sure to press
the weight up in a slow and controlled manner and make sure you
are using the deltoids rather than only triceps.
 2 Sets of Seated Front Dumbbell Raises at 12, 10. Be sure to get
the full range of motion.
 3 Sets of side Dumbbell Lateral Raises at 12, 12. Make sure you
don't use momentum to raise the weight up.
 3 Sets of Dumbbell Rear Deltoid Raises. Again, make sure you are
not using momentum. Execute this exercise in a very slow and
controlled manner.
 3 Sets of Barbell Shrugs at 12, 10, 8. Full Range of motion
 2 Sets of Behind The Back Barbell Shrugs at 12, 10.

SATURDAY - REST

SUNDAY/ : THIGH / CALVES / ABS:

 15 Free Squats for warm-up. Make sure you stretch your

hamstrings to prevent injury.
 1 Set of Hamstring Curls at 15 reps to warm-up
 1 Set of Leg Extension at 12 reps
 3 Sets of Full Barbell Squats at 12, 10, 8. Use good form and
make sure your legs are parallel to the ground before you go up.
 2 Sets of Straight Legged Deadlifts at 12, 10.
 2 Sets of Leg Extension at 12, 10.
 2 Sets of Hamstring Curls at 12, 10
 2 Sets of Dumbbell Lunges at 12, 8
 3 Sets of Barbell Calf Raises at 12, 12, 10
 2 Sets of Sitting Calf Raises at 12, 8
 3 Sets of Hanging Leg Raises at 25, 15, 10. Make sure you feel
the abs. If you don't, your not using good form
 2 Sets of AB Crunches at 20, 20. Go slow and use good form. It's
not about the quantity of crunches; it's about the quality of each
rep.