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!

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