UR SPORTS COMPANION
WORKOUT PAGE

PERSONAL TRAINERS COMING SOON!

Day 1—Monday, Workout #1

• Bench Press
• 1 set x 15 reps (light weight)
• 3 set x 10 reps
• 1 set x 15 reps (light weight)
• Incline Dumbbell Presses
  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
  
  
• Incline Dumbbell Flyes
  3 x 15-20 / 3-0-2 tempo
  
  

AB EXERCISES


• Crunches
  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

BACK MUSCLES


• Pullups (Chin ups)
  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
  
  

SHOULDER TRAINING



Shoulder Weight Training Exercises
• Overhead Dumbbell Presses
  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
  
  

Day 5—Friday, Workout #3

BICEPS



Biceps and Triceps Training Exercises
• Standing Barbell Curls
  3 x 15 / 3-0-2 tempo
  
  
• Preacher Curls
  3-4 x 10-12 / 4-0-3 tempo
  
  
• Seated Dumbbell Curls
  2-3 x 8-12 (each arm) / 2-0-2 tempo
  
  

TRICEPS


• Overhead Triceps Extensions
  3 x 15 or to total failure / 4-1-2 tempo
  
  
• Lying Overhead Triceps Extensions
  4-6 x 15 / 4-1-4 tempo
  
  
• Cable Rope Extensions
  3 x 10-15 reps / 3-2-3 tempo
  
  

Day 7—Sunday, Workout #4

LEG MUSCLES



Lifting Exercises for Leg Muscles
• Free-Weight Squats
  Sometimes, just for the sake of variety, I'll use squats as my only exercise.
  6-12 x 4-6 to 12-15 / 3-0-3 tempo
  (Take about three minutes to fully recuperate between sets if you're really working out hard.)
  
  
• Or Leg Presses
  (I recommend using this exercise every third workout instead of squatting.)
  4-8 x 8-15 / 2-0-2 or 2-0-1 tempo
  (Again, take about three minutes to fully recuperate between sets.)
  
  
• Dumbbell Lunges
  3-4 x 10-15 Or 1 to failure for a burnout at the end of the leg workout / 2-0-2 tempo
  
  
• Stiff-Legged Deadlifts
  3-4 x 8-15 / 3-0-3 tempo
  
  
• Or Lying Leg Curls
  3-6 x 8-10 / 2-0-2 to 4-0-4 tempo
  
  
• Seated Calf Raises
  3-4 x 12 / 3-0-1 tempo
  
  
• Or Standing Heel Raises
  3-4 x 8 / 3-0-1 tempo