How to Build a Classic Physique

Wide shoulders                                                                                                          

Defined chest

Muscular arms and legs

Prominent abs

Lean back muscles

1.      Warm up with five to 10 minutes on the treadmill, walking at a  moderate pace.
2.      Leg extensions to work the quadriceps. Two sets of 15 repetitions each.
3.      Leg presses to work all leg muscles. Two sets of 15 repetitions each.
4.      Leg curls to work the hamstrings. Two sets of 15 repetitions each.
5.      Step-ups to work legs and add a bit of cardio exercise. Two sets of 15 repetitions each.
6.      Crunches to strengthen core muscles. Two sets of 15 repetitions each.
7.      Front pull-downs to work biceps and back muscles. Two sets of 15 repetitions each.
8.      Rowing machine to work back muscles. Two sets of 15 repetitions each.
9.      Chest presses to work chest muscles. Two sets of 15 repetitions each.
10.   Butterfly presses to work pectorals. Two sets of 15 repetitions each.
11.   Lateral and front raises with free weights, to work shoulders. Two sets of 15 repetitions each.
12.   Crunches for abdominals. Two sets of 15 repetitions each.
13.   Triceps pull-downs. Two sets of 15 repetitions each.
14.   Bicep curls with free weights. Two sets of 15 repetitions each.
15.   Stretching, either on a stretching machine or free-form on a mat. At least 20 seconds for each stretch.