time to re-melt (thicksteel77 journal)
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11-17-2004, 08:53 AM #1Registered User
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- Nov 2004
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time to re-melt (thicksteel77 journal)
Plan:
Monday: biceps, triceps, forearms, cardio
Tuesday: Off
Wednesday: quads, hams, calves, abs
Thursday: Off
Friday: chest, back, traps, delts, cardio
Saturday: cardio
Sunday: Rest
biceps: e-zpreachercurl: x12x10x8 dumbellhammercurl: x12x10x8 reversegripcurls: x12x10x8
triceps: barbellheadbangers: x12x10x8 dumbellbackscratchers: x12x10x8 rope ext: x12x10x8
forearms: barbellwristcurls, barbellrevesewristcurls
cardio: 30min
quads: barbellsquats: x12x10x8 quadextensions: x12x10x8
hams: legpress: x12x10x8 hamcurls: x12x10x8
calves: seatedcalfraises: x12x10x8 standingcalfraises: x12x10x8
abs: lowerabs: x20x20x20 abcrunches: x20x20x20
chest: barbellpress: x12x10x8 dumbellpress: x12x10x8 dumbellflyes: x12x10x8
back: machinerows: x12x10x8 cablepulldowns: x12x10x8 dumbellrows: x12x10x8
traps: barbellshrugs: x12x10x8 dumbellshrugs: x12x10x8 machineshrugs: x12x10x8
delts: dumbellshoulderpress: x12x10x8 dumbelllateralraises: x12x10x8 dumbellbentraises: x12x10x8
cardio: 30min
cardio: 45min
cardio:
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11-17-2004, 09:01 AM #2Registered User
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- Nov 2004
- Location
- VA
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sounds like you got a pretty good plan there bud
Have you gotten a diet outlined for yourself? That will be a key part too
Good luck
Cheers
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