Prayer Mat

You should consider taking
a week to ten days off every four to eight weeks to keep your
mind and body fresh.

If you don’t recover from these weightlifting workouts you
overtrain. And if you overtrain, you don’t get stronger
and your muscles don’t get bigger.

The core of these power-mass workouts is the
big compound weight training exercises like the following:

Squat

Deadlift

Bench Press

Chin ups

Dumbbell Press or Upright Row

Shrugs

Following is a sample weighlifting workout
for developing power and building muscle.

Day 1

Chest, Triceps, Shoulders

Decline Bench Press 3 x 10, 8, 6

Decline Flyes 2 x 8 – 12

Incline Flyes 2 x 8 – 12

Dips 3 x 12, 10, 8

Tricep Pushdowns 2 x 8 – 12

Dumbbell Upright Rows 3 x 12, 10, 8

Incline Dumbbell Laterals 2 x 8 – 12

Day 2

Back, Biceps, Abs

Curl Grip Pulldowns 3 x 10, 8, 6

Machine or Dumbbell Pullovers 2 x 8 – 12

One Arm DUmbbell Rows 2 x 8 – 12

Incline Dumbbell Curls 1 x 8 – 12

Dumbbell Concentration Curls 1 x 8 – 12

Barbell Curls 1 x 8 – 12

Weighted Crunches 2 x 15 – 20

Reverse Crunches 2 x 15 – 20

Day 3

Legs

Squats 3 x 10, 8, 6

Leg Extensions 2 x 8 – 12

Stiff Legged Deadlifts 2 x 12 – 15

Leg Curls 2 x 8 – 12

Standing Calf Raises 2 x 12 – 15

Seated Calf Raises 2 x 12 – 15

This routine involves working each muscle group once per week.
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