Gym 101 Series 3 - Exercises+Muscles Targeted

Below are sample exercises you can do with your split workout routines.

Muscles Targeted	Exercises
Chest	flat chest press, dips, barbell bench press, dumbbell bench press, cable cross over
Triceps	press downs, tricep pushdown
Back	back extension, barbell upright row, seated cable row, chin ups, dumbbell rows
Biceps	preacher curls, standing dumbbell curls, barbell curls,
Shoulders	dumbbell shoulder press, lateral raises seated barbell or dumbbell press
Abdominals	situps, leg raise, side crunches, twist crunches, cable crunches
Legs (inc. calves)	barbell squats, leg press, lunge

Sample workout routines

Repetition for each workout routines is 8 reps unless otherwise stated.

Monday
Chest and Triceps

• 3-4 sets: bench press
• 3-4 sets: incline press
• 3-4 sets: chest flys
• 3 sets: dips

Tuesday
Back and Biceps

• 3-4 sets: alternate dumbbell curls
• 3-4 sets: standing cross bar curls
• 3-4 sets: preacher curls
• 3-4 sets: cable rows
• 3 sets: back hyper extension

Wednesday
Rest

Thursday
Shoulder and Abdominals

• 3-4 sets: Seated lateral raise
• 3-4 sets: lateral side raises
• 3-4 sets: forward dumbbell raises.
• 3-4 sets: abdominal crunches – 30-50 reps
• 3-4 sets: hanging knee lifts – 10-15 reps

Friday
Legs

• 1x10 squats low weight
• 2x8 squats heavier
• 3-4 sets: seated Calve raises
• 3-4 sets: Standing calve raises

Saturday
Rest

Sunday
Cardio

• 10-15 minutes, treadmill or bike