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         Glenn A. Miller Weekly Workout Plan      

 

I believe physical fitness shoulld be a pirority in everyone's life; the young as well as the old. We should all make an effort to ensure that we are treating our bodies the best we can by eating heallthier foods and exercising regularly. Follow my weekly training workout plan to take your workout to the next level. 

 

 MONDAY 

Chest, Triceps & Biceps

Dips: 4 sets, 15-20 reps

Incline Dumb Bell Fly: 4 sets, 8-12 reps

Decline Bench Press:  4 sets, 8-12 reps

Tricep Pull Downs: 4 sets, 8-12 reps

Cable Crosssover: 4 sets, 10-12 reps

Seated Tricep Pull Downs: 4 sets, 10-12 reps

Bench Press: 4 sets, 8-12 reps

 WEDNESDAY 

Legs and Calves

Squats: 3 sets, 8-10 reps.

Weight Lunges: 4 sets, 8-10 reps each leg.

Seated Leg Press:  4 sets, 10-15 reps

Leg Extentions: 4 sets, 10-12 reps

Dead Lifts: 4 sets, 10-12 reps

Seated Leg Curls: 4 sets, 10-12 reps

Seated & Standing Leg Raises: 4 sets, 15-20 reps

 TUESDAY 

Shoulders and Traps

Jump Rope Warm-Up: 4 sets, (45 seconds)

Seated or Standing Overhead Dumbbell Press:

 4 sets, 10-12 reps

(Also Machine Overhead Shoulder Press)

Dumbell Lateral Raises: 4 sets, 10 each side.

Rope Front Cable Raises: 4 sets, 12-15 reps

Dumbell Shurgs: 4 sets, 15-20 reps

Bench Press: 4 sets, 8-12 reps

 FRIDAY 

Mix Match Day

Mix match your exercise

(Monday through Thursday workouts)

Saturday and Sunday

(Rest and Recover!) 

 THURSDAY 

Back and Biceps

Pull Ups 4 sets, 8-10 reps. (Warm-up)

Wide Grip Pull Downs: 4 sets, 8-10 reps.

Bent Over Barbell Row:  4 sets, 8-10 reps

Dumbbell Curls: 3 sets, 8-10 reps

Dead Lifts: 4 sets, 10-12 reps

Cable Hercules Curls: 3 sets, 15-20 reps

Reverse Cable Curls: 3 sets, 10-12 reps