Bodyboyzunited.com: The ultimate leader in men's fitness!
Glenn A. Miller Weekly Workout Plan
I believe physical fitness shoulld be a pirority in everyone's life; the young as well as the old. We should all make an effort to ensure that we are treating our bodies the best we can by eating heallthier foods and exercising regularly. Follow my weekly training workout plan to take your workout to the next level.
MONDAY
Chest, Triceps & Biceps
Dips: 4 sets, 15-20 reps
Incline Dumb Bell Fly: 4 sets, 8-12 reps
Decline Bench Press: 4 sets, 8-12 reps
Tricep Pull Downs: 4 sets, 8-12 reps
Cable Crosssover: 4 sets, 10-12 reps
Seated Tricep Pull Downs: 4 sets, 10-12 reps
Bench Press: 4 sets, 8-12 reps
WEDNESDAY
Legs and Calves
Squats: 3 sets, 8-10 reps.
Weight Lunges: 4 sets, 8-10 reps each leg.
Seated Leg Press: 4 sets, 10-15 reps
Leg Extentions: 4 sets, 10-12 reps
Dead Lifts: 4 sets, 10-12 reps
Seated Leg Curls: 4 sets, 10-12 reps
Seated & Standing Leg Raises: 4 sets, 15-20 reps
TUESDAY
Shoulders and Traps
Jump Rope Warm-Up: 4 sets, (45 seconds)
Seated or Standing Overhead Dumbbell Press:
4 sets, 10-12 reps
(Also Machine Overhead Shoulder Press)
Dumbell Lateral Raises: 4 sets, 10 each side.
Rope Front Cable Raises: 4 sets, 12-15 reps
Dumbell Shurgs: 4 sets, 15-20 reps
Bench Press: 4 sets, 8-12 reps
FRIDAY
Mix Match Day
Mix match your exercise
(Monday through Thursday workouts)
Saturday and Sunday
(Rest and Recover!)
THURSDAY
Back and Biceps
Pull Ups 4 sets, 8-10 reps. (Warm-up)
Wide Grip Pull Downs: 4 sets, 8-10 reps.
Bent Over Barbell Row: 4 sets, 8-10 reps
Dumbbell Curls: 3 sets, 8-10 reps
Dead Lifts: 4 sets, 10-12 reps
Cable Hercules Curls: 3 sets, 15-20 reps
Reverse Cable Curls: 3 sets, 10-12 reps
