Remember to add weight to barbell after every two weeks
Course 1 (9 weeks): 3 Workouts per week.
1. Barbell Swing (simple warm up lifting only the barbell from the floor to over your head in a standing position) : 2 sets of 12 reps
2. Squat: 2 sets of 9 reps
3. Pullovers: 2 sets of 12 reps
4. Bench Press: 2 sets of 8 reps
5. Press Behind Neck: 2 sets of 8 reps
6. Bent Over Rowing: 2 sets of 10 reps
7. Barbell Curls: 2 sets of 10 reps
8. Bent Legged Dead Lift: 2 sets of 7 reps
9. Sit-ups: 2 sets of 10 reps
10. Leg Raise: 2 sets of 10 reps
Course 2 (9 weeks): 3 Workouts per week
1. Squat: 3 sets of 9 reps
2. Pullover: 3 sets of 10 reps
3. Bent Arm Laterals: 2 sets of 10 reps
4. Bench Press: 3 sets of 8 reps
5. Press Behind Neck: 3 sets of 10 reps
6. Upright Rowing: 2 sets of 8 reps
7. Alternate Dumbell Press (Standing): 2 sets of 8 reps
8. Standing Dumbell Curl: 3 sets of 8 reps
9. Lying Triceps Curl (Extension): 3 sets of 8 reps
10. Sit-ups: 3 sets of 12 reps
11. Leg Raise: 3 sets of 10 reps
Course 3 (6 weeks) 3 Workouts per week
1. Squat: 4 sets of 8 reps (Superset, alternate with exercise #2.)
2. Pullover: 4 sets of 10 reps
3. Bent Arm Pullover: 3 sets of 8 reps
4. Bench Press: 4 sets of 8 reps
5. Dips: 3 sets of 10 reps
6. Dumbell Bench Press: 4 sets of 8 reps
7. Barbell Curl: 4 sets of 8 reps
8. Two Hands Dumbell Curl: 4 sets of 10 reps
Course 4 (6 weeks): 3 Workouts per week
1. Bent Arm Pullover: 3 sets of 12 reps
2. Bench Press: 6 sets of 6 reps ( 2 minutes rest between each)
3. Incline Dumbell Press: 5 sets of 10 reps
4. Seated Barbell Press Behind Neck: 5 sets of 6 reps
5. Upright Rowing: 4 sets of 8 reps
6. Lying Triceps Curl (*extension): 5 sets of 10 reps
7. Barbell Curl: 5 sets of 8 reps (Superset: alternate with exercise #6.)
York barbell
