Bottom Up Workout

This is a simple workout that I follow, also recommend you to, after being inactive for few weeks without exercising. This workout is simple enough to do, so that it won't be over-training; coming off of inactivity; but basic enough to get you on track, back into full form.

Training Split

Day 1: Chest, Biceps, Forearms & Abs.

Day 2: Back, Triceps & Lower-Back.

Day 3: Quads, Hams, Calves, Shoulders & Traps.

Day 4: Rest.

Bottom Up Workout

Day 1:

Chest:
Seated Chest Press- 4 sets
Dumbbell Flyes- 3 sets

Biceps:
Dumbbell Curls- 3 sets
Concentration Curls- 2 sets

Forearms:
Hammer Curls- 2 sets
Wrist Curls- 1 set

Abs:
Crunches- 3 sets

Day 2:

Back:
Pull-Downs- 4 sets
Seated Cable Rows- 3 sets

Triceps:
Dumbbell Extension- 3 sets
Pushdowns- 2 sets

Lower-Back:
Dead-Lifts- 3 sets

Day 3:

Quads:
Leg Press- 4 sets
Hack- Squats- 3 sets

Hams:
Stiff-Leg Dead-Lifts- 3 sets

Calves:
Calf Raises- 4 sets

Shoulders:
Dumbbell Press- 3 sets
Front, Lateral & Rear Lateral Raises- 2 sets

Traps:
Dumbbell Shrugs- 3 sets


Signing off, Randy Alstone!

Stay Alstoned!

My 5-Day Workout Split

Body-Building Split Routine

Day 1- Biceps, Triceps, Forearms.
Day 2- Quads, Calves.
Day 3- Chest, Abs.
Day 4- Rest.
Day 5- Shoulders, Traps.
Day 6- Back, Lower-back.
Day 7- Rest.

Day 1

Biceps:

Barbell Curls(3), Dumbbell Curls(3), Concentration Curls(2).

Triceps:

Dumbbell Extensions(3), Lying Dumbbell Extensions(3), Dumbbell Kickbacks(2).

Forearms:

Hammer Curls(3), Wrist Curls(3).

Day 2

Quads:

Squats(5), Lunges(4), Hack Squats(3), Side Squats(2).

Calves:

One-Legged Calf Raises(3), Calf Raises(3).

Day 3

Chest:

Incline Push-Ups(3), Push-Ups(3), Dumbbell Bench Presses(4), Dumbbell Flyes(2), Decline Push-Ups(2).

Abs:

Crunches(3), Leg Raises(3), Twisting Crunches(2).

Day 4

Rest.

Day 5

Shoulders:

Barbell Presses(3), Dumbbell Presses(4), Front, Lateral and Rear Lateral Raises(3).

Traps:

Barbell Shrugs(3), Dumbbell Shrugs(3).

Day 6

Back:

Pull-downs(3), Barbell Rows(4), Dumbbell Rows(4), Dumbbell Pullovers(3).

Lower-back:

Stiff Leg Dead-lifts(3), Romanian Dead-lifts(3).

Day 7

Rest.

Signing off, Randy Alstone!

Stay Alstoned!