BASIC TRAINING ROUTINE:

Whether you are a beginner or one who is working out for general health and fitness, I am going to share with you a basic routine that can help you with your progress in the gym.

THE 3 ON 2 0FF ROUTINE

Day 1- Legs, Calves:
(begin with a warm-up for the knees by riding the bike for about 12-15 min)

Quads :
leg extensions 4 sets x 20 reps
squats 4 sets x 15,12,10,8 reps
lunges 4 sets x 15 reps per leg

Hamstrings :
seated leg curls 4 sets x 15 reps
stiff-legged dead lifts 4 sets x15 reps

Calves : 
seated calf raises 5 sets x 15 reps
standing calf raises 5 sets x15 reps

Day 2- Back, Arms:

Back:
chin ups 4 sets x 10 reps
bent over rows 4 sets x 8-10 reps
seated close-grip or low pulley rows 4 sets x 8-10 reps
1 arm dumbbell rows 4 sets x 8-10 reps

Biceps:
standing bar curls 4 sets x 8-10 reps
seated alternate dumbbell curls 4 sets x 8-10 reps
dumbbell preacher curls 4 sets x 8-10 reps

Triceps:
lying triceps extensions 4 sets x 8-12 reps
triceps push downs 4 sets x 8-12 reps
dumbbell kickbacks 4 sets x 8-12 reps

Forearms:
barbell wrist curls   4 sets x 15 reps
reverse wrist curls 4 sets x 15 reps

Day 3- Chest, Shoulders:

Chest:
flat bench press 4 sets x 8-10 reps
dumbbell incline flyes 4 sets x 10-12 reps
dips 4 sets x 12-15 reps
single dumbbell pullovers 4 sets x 10-12 reps

Shoulders:
seated dumbbell or barbell press 4 sets x 15,12,10,8 reps
side lateral raises 4 sets x 12-15 reps
rear delt lateral raises 4 sets x12-15 reps 

*** This is one of the basic routines I learned when I began weight training. All of my current routines have grown from this. As  i progressed with my physique, so I have progressed with my training. I switch things up constantly to shock the muscle into response and new growth.

Specific current routines and weights used along with some max lifts will be available in the members section!!