Weight training:

Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise , called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.



Muscle definition, or "getting ripped," refers to having your muscles appear more visibly and dramatically. A guy with a twelve-inch arm can have much more noticeable muscles than a guy with an eighteen-inch arm because he has better definition.

Muscle definition is a function of two factors: 1) percentage of body fat and 2) muscle size. If you want better definition, you have to work on both elements.

Program 1

Squats :
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Dead lifts :
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Standing calf raise :
- 5 sets of 10 reps

Leg raises :
- 5 sets of 10 reps

Incline sit ups :
- 3 sets of 10-20 reps



Tuesday: (five minutes of light cardio to warm up)

Incline barbell bench press :
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Seated dumbbell shoulder press :
- 5 sets of 8 reps

Bicep cable curls : (from low pulley)
- 5 sets of 10 reps

Tricep push downs : (using straight bar attachment)
- 5 sets of 10 reps

Bent over dumbbell lateral raises :
- 3 sets of 10-15 reps



Thursday: (five minutes of light cardio to warm up)

Leg press :
- do a couple warm up sets first
- 4 sets of 15 reps

Leg curls :
- 4 sets of 15 reps

Wide grip pull downs :
- 4 sets of 15 reps

Hyper extensions :
- 4 sets of 10 reps

Pull down ab crunches :
- 4 sets of 15 reps



Friday: (five minutes of light cardio to warm up)

Incline dumbbell bench press :
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell side lateral raises :
- 4 sets of 10 reps

Bicep dumbbell curls :
- 4 sets of 12 reps

Tricep push downs : (with rope attachment)
- 4 sets of 12 reps

Barbell upright rows :
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps

Program 2

Monday: (five minutes of light cardio to warm up)

Bent over barbell rows :
- do a couple warm up sets first
- 5 sets of 8 reps

Barbell shoulder shrugs :
- 5 sets of 10 reps

Leg extensions :
- 5 sets of 10 reps

Leg curls :
- 5 sets of 10 reps

Seated calf raise :
- 5 sets of 10 reps

Incline sit ups :
- 3 sets of 10-20 reps



Tuesday: (five minutes of light cardio to warm up)

Decline barbell bench press :
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Seated barbell shoulder press : (i.e. military press)
- 5 sets of 8 reps

Preacher barbell curls :
- 5 sets of 10 reps

Lying tricep extensions : (with the EZ bar)
- 5 sets of 10 reps

Cable upright rows : (from the low pulley)
- 3 sets of 15 reps



Thursday: (five minutes of light cardio to warm up)

Hack Squat: :
- do a couple warm up sets first
- 4 sets of 15 reps

Stiff leg dead lifts: :
- 4 sets of 15 reps

Seated cable rows :
- 4 sets of 15 reps

Leg raises :
- 4 sets of 12 reps

Crunches: :
- 4 sets of 25+ reps



Friday: (five minutes of light cardio to warm up)

Flat dumbbell bench press :
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell front lateral raises :
- 4 sets of 10 reps

Bicep barbell curls :
- 4 sets of 12 reps

Tricep push downs : (with V bar attachment)
- 4 sets of 12 reps

Close grip pull downs :
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Program 3

Monday: (five minutes of light cardio to warm up)

Squats :
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Partial Dead lifts : (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Chin ups :
- 4 sets of as many reps as you can do

Pull down ab crunches :
- 5 sets of 10 reps

Leg raises :
- 5 sets of 10 reps



Tuesday: (five minutes of light cardio to warm up)

Flat barbell bench press :
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Bent over dumbbell lateral raises :
- 4 sets of 10 reps

Dumbbell side lateral raises :
- 4 sets of 10 reps

Dumbbell front lateral raises :
- 4 sets of 10 reps

Bicep cable curls : (from low pulley)
- 5 sets of 10 reps

Tricep push downs : (using straight bar attachment)
- 5 sets of 10 reps



Thursday: (five minutes of light cardio to warm up)

Hack Squat: :
- do a couple warm up sets first
- 5 sets of 10 reps

Leg press :
- 4 sets of 15 reps

Chest supported row : (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps

Hyper extensions :
- 4 sets of 10 reps

Pull down ab crunches :
- 4 sets of 15 reps



Friday: (five minutes of light cardio to warm up)

Dumbbell bench press on the stability ball :
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell shoulder press sitting on the stability ball :
- 4 sets of 10 reps

EZ bar bicep curls :
- 4 sets of 12 reps

One arm over head dumbbell extensions :
- 4 sets of 12 reps

One arm dumbbell rows :
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.