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Day One Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Squat w| w| w| w| w| w| w| w|
Leg Extension w| w| w| w| w| w| w| w|
Heel Raise w/ Dumbbells w| w| w| w| w| w| w| w|
Bench Press w| w| w| w| w| w| w| w|
Dumbbell Fly w| w| w| w| w| w| w| w|
Dumbbell Kickback w| w| w| w| w| w| w| w|

Day Two Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Upright Row w| w| w| w| w| w| w| w|
Side Deltoid Raise w| w| w| w| w| w| w| w|
Military Press w/ Dumbbells w| w| w| w| w| w| w| w|
Wide Grip Row w| w| w| w| w| w| w| w|
Preacher Curls w| w| w| w| w| w| w| w|
Cheater Curls w| w| w| w| w| w| w| w|

Day Three Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Duck Squat with Dumbbells w| w| w| w| w| w| w| w|
Leg Curl w| w| w| w| w| w| w| w|
Stationary Lunge with Dumbbells w| w| w| w| w| w| w| w|
Incline Bench Press w| w| w| w| w| w| w| w|
Decline Dumbbell Fly w| w| w| w| w| w| w| w|
Dips with Plates w| w| w| w| w| w| w| w|

Day Four Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Dumbbell Raise w| w| w| w| w| w| w| w|
Front Deltoid Raise w| w| w| w| w| w| w| w|
Wide Grip Pulldowns w| w| w| w| w| w| w| w|
Toe Touch with Dumbbells or Good Morning w| w| w| w| w| w| w| w|
One Arm Dumbbell Row w| w| w| w| w| w| w| w|
Seated Curls w| w| w| w| w| w| w| w|


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