What is the best fitness programme?

Answer 1

Day 1

Back Exercises:

Behind the neck lateral pulldown 3-5 sets 10 - 15 repetitions

Seated pulley rowing 3-5 sets 10 - 15 repetitions

Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions

One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions

Triceps:

Pulley pushdown with handle 3-5 sets 10 - 15 repetitions

Behind the head rope triceps extension 3-5 sets 10 - 15 repetitions

Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions

Abdominals and lower back floor exercises:

Crunches 3 sets of 24 repetitions

Oblique crunches 3 sets of 16 repetitions

Lower back extensions 2 sets of 12 repetitions

Day 2

Chest:

Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions

Incline dumbbell press 3-5 sets 10 - 15 repetitions

Cable crossovers 3-5 sets 10 - 15 repetitions

Flyes 3-4 sets 10 - 15 repetitions

Biceps:

Seated bicep curl

Incline bicep dumbbell curl

Hammer bicep curl

Cardiovascular Exercise

Day 3

Shoulders:

Seated behind the neck shoulder press 3-4 sets 10 - 15 repetitions

Upright cable rowing 3-5 sets 10 - 15 repetitions

Dumbbell side lateral 3-5 sets 10 - 15 repetitions

Arnold press 3-4 sets 10 - 15 repetitions

Forearms:

Forearm curl 3-4 sets 12-15 repetitions

Abdominals and lower back floor exercises:

Crunches 3 sets of 24 repetitions

Oblique crunches 3 sets of 16 repetitions

Lower back extensions 2 sets of 12 repetitions

Day 4

Legs:

Leg extensions 4 sets, 12-15 repetitions

Leg press 4 sets, 12-15 repetitions

Calf raises 5 sets, 15 repetitions

Hamstring curl 4 sets, 12-15 repetitions

Abdominals and lower back floor exercises:

Crunches 3 sets of 24 repetitions

Oblique crunches 3 sets of 16 repetitions

Cardiovascular Exercise

These are just general workout guidelines. You really need to consider what ideally suits you best. If you need more help or for customized exercise programs visit popularfitness.com