The following weight lifting workout is an example which can be adopted or revised to accommodate individual requirements.
On Monday, you can target the chest, triceps and the shoulders. For the shoulders, three sets of front shoulder presses done for 5 reps each are acceptable followed by dumbbell side raises of three sets of 5 reps. For the chest, incline dumbbell presses of 3 sets and six reps are suggested. The triceps are typically trained in isolation with five sets of dips repeated for at least ten times each set. Dips work the triceps and also both the shoulders and the chest.
On Wednesday, you can target the back, forearms and the biceps. Front lat pulls repeated ten times in three to four sets enables you to work both the biceps and mid back. The deadlift is an ideal weight lifting workout that utilizes the back and the leg muscles whilst working out the hamstrings, glutes and the calves. When training the back it is always advisable to incorporate dumbbell shrugs and rows. For the biceps, dumbbell bicep curls repeated in four sets of six reps each are typically complemented by dumbbell hammer curls of four sets for at least six repetitions each. Forearms are usually trained with barbell wrist curls of ten reps in three sets.
Friday can be focused on the lower body specializing in 10 repetitions of leg presses and squats. Three sets of these compound exercises target the quads, glutes and the hamstrings. Other good lower body exercises that can be included in the Friday session include leg extension for the quads, leg curls for the hamstrings,and standing calf raises for your calf muscles. Each of these exercises is most efficient in the 10 rep, 2 to 3 set range.