[Jessika0685]

I am just starting to work out and i need a daily schedule...does anyone have a good one or know where i can find one? I just joined a local gym and I have no idea what to do. I'm just need to tone up not really lose weight maybe 5lbs or 10lbs.
Thank you!
Jessika
jessikaguy@allstate.com

[Effie_drine]

Day One (Chest)

Chest
Flat Barbell Bench Press - 2 sets x 8,6 reps
Incline Barbell Bench Press - 3 sets x 8,8,6 reps
Decline Barbell Bench Press - 2 sets x 8,6 reps
Decline Dumbbell Flys - 1 set x 12 reps

Day Two (Back)

Back
Lat Pulldowns (to front) - 2 sets x 8,6 reps
Seated Cable Rows - 2 sets x 8,6 reps
Close Grip Pulldowns - 2 sets x 8,6 reps
One Arm Cable Rows - 1 set (each arm) x 12 reps

Day Three (Legs)

Thighs
Leg Press - 3 sets x 8,6,12 reps
Leg Extensions - 3 sets x 8,8,12 reps

Hamstrings
Lying Leg Curl - 3 sets x 8,8,8 reps

Calves
Standing Calf Raises - 4 sets x 15,15,15,15 reps


Day Four (Arms, Abs)

Biceps
Standing Barbell Curls - 2 sets x 8,6 reps
Alternating Incline Dumbbell Hammer Curls - 2 sets x 8,8 reps
EZ Bar Reverse Curls - 2 sets x 8,8 reps

Triceps
Cable Push Downs - 2 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 2 sets x 8,8 reps

Abs (rest 30 seconds between sets)

Crunches - 2 sets x 15 reps
Reverse Crunches - 2 sets x 15 rep
Side Crunches - 2 sets x 15 reps

Good Luck!

[Jessika0685]

Thank you very much!! I'll start that today! =)

[Effie_drine]

Your welcome!
When you feel like you need a more intense routine just lets us know!

[Jessika0685]

ok thank you! Is it not good to do like chest arms and abs in one day then legs the opposite days? or do I need to spead it out like you have done? thank you so much!
Jessika