Tips
Personal Tips from CNP Professional
NOTE: Before commencing the workout, proper stretching warm-ups should be performed. For the first set of each exercise, use 50% of your final set weight.
SAMPLE WORKOUT
REMEMBER: It is the intensity of the workout that will determine muscle stimulation, which in turn will determine muscle size and strength. Training duration is not as important. Put maximum effort into every one of your reps and perform all movements in a slow and controlled manner in order to achieve the best possible results.
| DAY 1 - CHEST & BICEPS |
|
INCLINE PRESS
|
3 sets of 8 to 10 Reps |
| MACHINE FLAT PRESS |
3 Sets of 8 to 10 Reps |
| DUMBBELL FLY |
2 Sets of 8 to 10 Reps |
| DUMBBELL CURL |
3 Sets of 8 to 10 Reps |
| BARBELL CURL |
2 Sets of 8 to 10 Reps |
| DAY 2 - LEGS & CALVES |
|
LEG EXTENSION |
3 Sets of 10 to 12 Reps
|
| LEG - PRESS OR SQUAT |
3 Sets of 10 to 12 Reps
|
| HACK SQUAT |
3 Sets of 10 to 12 Reps |
| LYING LEG CURL |
3 Sets of 8 to 10 Reps |
| STIFF LEG DEADLIFT |
2 Sets of 8 to 10 Reps |
| STANDING CALF |
3 Sets of 10 to 12 Reps |
| SEATED CALF |
2 Sets of 8 to 10 Reps |
| DAY 4 - DELTOIDS & TRICEPS |
| DUMBBELL OR MACHINE PRESS |
3 Sets of 8 to 10 Reps |
| LATERAL RAISE |
3 Sets of 8 to 10 Reps |
| CABLE LATERAL |
2 Sets of 8 to 10 Reps |
| TRICEP PUSHDOWN |
3 Sets of 8 to 10 Reps |
| LYING FRENCH PRESS |
3 Sets of 8 to 10 Reps |
| DAY 5 - BACK |
| CLOSE-GRIP PULLDOWN |
3 Sets of 8 to 10 Reps |
| BARBELL ROW |
3 Sets of 8 to 10 Reps |
| SEATED CABLE ROWS |
3 Sets of 8 to 10 Reps |
| REAR DELT RAISES |
3 Sets of 8 to 10 Reps |
| DEADLIFT |
3 Sets of 8 to 10 Reps |
| DAY 7 - Repeat schedule or take another REST DAY. If REST DAY, then repeat the schedule starting the next day. |
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