Weightlifting Program

Note: I am not an expert nor do I claim to be a fitness freak. What I have done is my homework: I studied all the moves, the right exercises and the experts' programs. I had to develop a program that would work for me....a huge guy! I wanted to design something that would give me the biggest gains in muscle with the least amount of total time spent. I just want to get in and out of there. I bust out these Workouts pretty fast, but you can take your time if you want. It's only a few exercises for four days per week. Why muscle you say? Because muscles rev up the metabolism and burn fat. I'm not going to tell you how many sets and reps. That's up to you.

Weightlifting Program

Workout A (1 day per week)
1. Bench Presses
2. Dumbbell Flyes
3. Standing Barbell Curls
4. Super 30's or Alternating Dumbbell Curls
5. Forearm Curls
6. Reverse "Motorcycle" Curls
7. Crunches

Workout B (1 day per week)
1. Squats
2. Dumbbell Shrugs
3. Front and Side Raises (do at the same time)
4. One-arm Dumbbell rows
5. Leg Curl Machine
6. Leg Lift Machine
7. Reverse Crunches

Workout C (1 day per week)
1. Military Presses
2. Incline Dumbbell Presses
3. Preacher Curls
4. One-arm Cable Tricep Presses
5. Reverse Cable Tricep Presses
6. Side Bends
7. Crunches

Workout D (1 day per week)
1. Good Mornings
2. Lat Pull Machine
3. Rope Cable Pullovers
4. Dips until failure
5. Sitting Calve Machine
6. Standing calve macine
7. Reverse Crunches