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- Feb 27, 2005
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Days are 1-7
Days 1/3/5 (Upper Total Body)
***********************
ABS <super sets>
Upper 5 x 10 (seated crunches w/ 200 pd resistance)
Lower 5 x 15 (hanging leg raises w/ 25weight)
***Perform 20 min cardio**** (I like to run before lifting)
WEIGHT TRAINING
<super set>
Lat Pull down 4 x 10
Incl Db Press 3 x 10
<super set>
Rows 4 x 10
Flat Bench 3 x 10
<super set>
shrugs 2 x 10
Shldr Press 2 x 10
<super set>
Bi's exerc. 3 x 10
Tri's exerc. 3 x 10
Days 2/6 (Legs)
************
Squats <or> Lunges 6 x 10
Ham curls 4 x 10
Quad ext 4 x 10
calves 4 x 10
*****Days 4/7 Off*******
Days 1/3/5 (Upper Total Body)
***********************
ABS <super sets>
Upper 5 x 10 (seated crunches w/ 200 pd resistance)
Lower 5 x 15 (hanging leg raises w/ 25weight)
***Perform 20 min cardio**** (I like to run before lifting)
WEIGHT TRAINING
<super set>
Lat Pull down 4 x 10
Incl Db Press 3 x 10
<super set>
Rows 4 x 10
Flat Bench 3 x 10
<super set>
shrugs 2 x 10
Shldr Press 2 x 10
<super set>
Bi's exerc. 3 x 10
Tri's exerc. 3 x 10
Days 2/6 (Legs)
************
Squats <or> Lunges 6 x 10
Ham curls 4 x 10
Quad ext 4 x 10
calves 4 x 10
*****Days 4/7 Off*******