Ed Schicatano

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Here is a sample of one of my workouts:

FULL BODY WORKOUT:

1. Chest - Two sets flat bench dumbell, one set incline.

2. Shoulders - Two sets behind neck press, One set military press, and one set shrugs.

3. Triceps - Two sets pulldowns, one set dips, one set close-grip press (optional).

4. Biceps - Two sets curls, one set either hammer or isolation curls, and one set reverse curls.

5. Back - One set behind neck pulldown, one set front pulldowns, one set cable rows, and one set hyperextensions.

6. Legs - Two sets leg press, one set leg extension, or, one set leg curl, and two sets calves.

7. Abs - Two sets crunches.

I do this entire workout in one session. That's approximately 24 sets!! For all excercises, I do approximately 8-10 reps of slow positive and negative movement. For abs, calves, and forearms, I do 12-20 reps. I wouldn't recommend this for beginners. I can do this routine just twice a week to achieve results. I guarantee you that this routine will build you up.