Gretchen Lichtenstein’s Sample Workout Routine

Monday – Chest and Biceps

• Flat Bench Press – 4 sets 8-10 reps
• Incline Press – 4 sets 8-10 reps
• Incline Flyes – 4 sets 8-10 reps
• Decline Presses – 4 sets 8-10 reps
• Dumbbell Pullovers – 4 sets 8-10 reps
• Standing Barbell Curls – 4 sets 8-10 reps
• Preacher Curls – 4 sets 8-10 reps

Tuesday – Quads

• Leg Extensions – 4 sets 8-10 reps
• Squats – 4 sets 8-10 reps
• Front Squats – 4 sets 8-10 reps
• Hack Squats – 4 sets 8-10 reps
• Walking Lunges – 4 sets 15 reps each leg
• Weighted Step-Ups – 4 sets 15 reps each leg

Wednesday – Back

• Wide Grip Pull-Ups – 4 sets 8-10 reps
• Wide Grip Pull-Downs – 4 sets 8-10 reps
• Bent Over Rows – 4 sets 8-10 reps
• Single Arm Rows – 4 sets 8-10 reps
• Close Grip Cable Rows – 4 sets 8-10 reps
• Close Grip Pull Downs – 4 sets 8-10 reps

Thursday – Biceps and Triceps

• Standing Dumbbell Curls – 4 sets 8-10 reps
• Hammer Curls – 4 sets 8-10 reps
• Cable Curls – 4 sets 8-10 reps
• Hercules Curls – 4 sets 8-10 reps
• Dips – 4 sets 8-10 reps
• Triceps Push-Downs – 4 sets 8-10 reps
• Overhead Extensions – 4 sets 8-10 reps
• Kickbacks – 4 sets 8-10 reps

Friday – Shoulders

• Seated Barbell Presses – 4 sets 8-10 reps
• Side Laterals – 4 sets 8-10 reps
• Front Raises – 4 sets 8-10 reps
• Side Cable Raises – 4 sets 8-10 reps
• Rear Delt Cable Pulls – 4 sets 8-10 reps

Saturday – Hamstrings

• Good Mornings – 4 sets 8-10 reps
• Romanian Dead Lifts – 4 sets 8-10 reps
• Hex Bar Dead Lifts – 4 sets 8-10 reps
• Vertical Leg Press – 4 sets 8-10 reps
• Reverse Hacks – 4 sets 8-10 reps
• Assisted Pull Up Machine Push Downs – 4 sets 8-10 reps