Dryland: Start Here
You have 9 muscle groups to work. Below are exercises for each.
Week 1: Choose one exercise from each row and do one set of 8-12 reps at about 70% of maximum capacity.
Week 2-3: Two sets, work to 12 reps
Week 4: Increase weight to 80% or go to three sets
Muscle Group
Delts
Quads
Lats
Hamstrings
(biceps femoris)
Pecs
Calf
Muscles
Abs
Triceps
Obliques
Weight Machine
Shoulder Press
Leg Press
Lat pull down
Leg curl
(prone position)
Chest/Bench press
Ball of foot on leg press,
Let heels flex and extend
Ab machine
Arm Extension
Cable pull across body
Free Weight
Lateral Raises
Squats
Seated rows
Romanian dead lift
(straight leg dead lift)
Flys
Calf raises on box holding weights in hands
Crunch holding weights
Kick backs on bench
Russian twists with a weight
Body Weight
Pull-ups
Lunges
Wide grip pull ups
Bridge extensions on stability ball
Push-ups
Calf raises on stairs, curb or block
Plank mountain climbers
Dips
Hook punches on one leg
