Reply With Quoteheavy (chest, back, traps, triceps, biceps, deltoids)
chest: dumbellpress: 60x12 80x10 100x8 110x6
back: dumbellrows: 40x12 60x10 80x8 100x6
traps: dumbellshrugs: 60x12 80x10 100x8 110x6
triceps: dumbelloverheadpress: 60x12 80x10 100x8 110x6
biceps: dumbellhammercurls: 20x12 35x10 50x8 60x6
deltoids: dumbelllateralraises: 15x12 20x10 25x8 30x6
heavy (squat, quads, hams, calves, abs)
squat: barbell: 225x12 295x10 315x8 365x6
calves: seatedcalfraises: 100x12 125x10 150x8 175x6
quads: seatedquadextensions:
hams: seatedlegcurls:
abs: legraises: x25x20x15x10
Dmwrss Journal
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Thread: Dmwrss Journal
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11-21-2004, 12:06 PM #1Registered User
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Dmwrss Journal
lose fat, muscle maintenance workout
Plan:
workout a:
Monday: cardio: 30min 30min
Tuesday: quads, hams, calves, abs (x25x20x15x10)
Wednesday: Off
Thursday: cardio: 30min 30min
Friday: chest, back, traps, triceps, biceps, deltoids (x12x10x8x6)
Saturday: cardio: 30min 30min
Sunday: Rest
workoutb:
Monday: cardio: 30min 30min
Tuesday: quads, hams, calves, abs (x12x10x8x6)
Wednesday: Off
Thursday: cardio: 30min 30min
Friday: chest, back, traps, triceps, biceps, deltoids (x25x20x15x10)
Saturday: cardio: 30min 30min
Sunday: Rest
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11-21-2004, 12:12 PM #2Registered User
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11-21-2004, 03:33 PM #3Registered User
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dumbellhammercurls: 20x12 35x10 50x8 60x6
cardio: 3.0mph 30minutes
cardio: 30minutesLast edited by Dmwrss; 11-22-2004 at 03:31 PM.
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