In TheGYM

most beneficial for...	upper body	lower body	most beneficial for...
deltoids	overhead dumbell shoulder press	leg extensions	quadriceps
pectoralis major	flat bench dumbell press	leg curls	hamstrings
biceps	seated alternating dumbell curls	leg press	quadriceps, hamstrings and gluteus maximus
triceps	press down	standing calf raises	gastrocnemius
lattisimus dorsi	wide grip pull downs (front)
rectus abdominus	slow abdominal crunches

These exercises should be performed in three to four sets of 8-15 repetitions. The upper body exercises can be day one, the lower body day two, and cardiovascular exercise be performed day three. This includes 30 minutes or more of hiking, biking, walking, swimming, or any activity that gets your heart rate between 60-80%. Then, take the fourth day of to let your muscles grow, and repeat the cycle the next day!

Want a Challenge?

Here are some great workout routines from collegiate and professional athletes, if you dare to try them?!!

1. source: Eric Boulton, left winger for the Rochester Americans Hockey Team. The Buffalo Sabres AHL Affiliate

   As an "enforcer," off the ice weight training is very important to me. I like to concentrate on developing a strong back. This not only helps reduce injuries from the hard hits, but helps me during fights, as well. After a 10-15 minute bike warm-up, my back program is as follows:

   • superset these two:
   • wide grip front pull down, 4 set, 8-12 reps
   • in between, straight arm front pull down 3-4 sets, 6-8 reps
   • seated rows, 3-4 sets, these are performed in "pyramid" fashion, lowest weight to highest, until exhaustion (atleast 15 initial reps, ending no less than 3 reps.)
   • good mornings 3 sets, 8-12 reps

   

   

2. source: Courtney Kohn, University of Georgia Varsity Cheerleader

   I start my workouts with a mile run for warm-up, followed by light stretching. On biceps/triceps days, my work-out is this:

   • 3 sets of bicep curls, with 8-10 reps each
   • "crucifix"tion curls, 3 sets, 6-10 reps
   • revers grip e-z bar curls, 3 sets, 6-10 reps.
   • e-z curl bar nosebreakers, 3 sets, 10-12 reps
   • triceps rope pushdown 3 sets, 8-12 reps
   • tricep dips 3 sets, each to exhaustion
   • inverted incline bench crunches, 4 sets, each to exhaustion
   • hip raises 4 sets, each to exhaustion
   • slow crunches, 2 sets to exhaustion
3. source: Ken Taylor, professional Bodybuilder, National Physique Committee, International Federation of Bodybuilders
   • warm- up on the bike 10-15 minutes, and easy stretching
   • flat bench press 4 sets, 8-12, with push-ups between sets
   • incline dumbell press 3 sets, 8-12 reps
   • pec deck using wide grip, arms parallel to floor 3 sets, 8-12 reps
   • seated lat pulldowns, wide grip 3 sets, 8-12 reps
   • revers, close grip lat pulldowns 3 sets, 8-12 reps
   • hyperextensions, 3 sets to exhaustion

If you think the gym is tough, click here to hear what's even worse!

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