Monday:
Flat Bench: 4 sets of 5
Incline curls: 2 sets of 20
Military Press: 3 sets of 10
Dips: 2 sets of 20 do the first 10 slow then a little faster on the second 10
Lat Pull Down: 2 sets of 10
2 sets of 10 of another shoulder exercise i dont know what its called but your arms are at your side in a chicken wing position and you bring the weight up at your side
Pull Ups Wide Arm: 2 sets of 10
Shrugs: 2 sets of 10
Wrist Curls: 2 sets of 10
Reverse Shrugs: 2 sets of 10
Then a variety of ab work outs
After abs i run for 14 mins followed by 7 hard minutes on the stair climber
Tuesday/Friday
Squats: 4 sets of 5
Leg Curls: 2 sets of 10
Quad Machine: 2 sets of 10
Lunges: 45 lbs weight overhead on the track
Calf Raises: 2 sets of 20
Hip flexors: 2 sets of 10
Groin area: 2 sets of 10
Jump for the Ceiling w/medicine ball: 2 sets of 10
Seated Row: 2 sets of 10
Variety of ab work outs follow
Then the same running routine
Wednesday
Wednesday is commited to isometrics.
30 push ups on a half swdish ball, you know the ones with the hard bottom. You flip the ball upside down and grab at the sides. For the first 10 push ups you have both feet on the ground and at 10 you hold down for 10. Then you bring up one leg and repeat, followed by the other leg.
Wall sit is next usually around 2 minutes gonna up it to 2:30 soon
next is push ups on the half swedish ball again but this time your partner is holding your feet and its the same 30 as before.
squats are next do 10 hold down for 10, do 10 more hold it down for 20, do 10 more hold it down for 30
dips are next 2 sets of 30 using a bench for your arms and your partner holds your feet...do 10 with partner holding both feet hold it for 10...partner only holds 1 foot now do 10 hold for 10 then switch to the other foot
pyramid curls 2 sets are next one person holds inside and does the odds person on the outside does the evens up to 10 switch positions then go down to 0
abs, then running afterwards
Thursday
Decline Bench: 4 sets of 5
Incline Bench: 3 sets of 10
Curls: 2 sets of 20
Dips: 2 sets of 20
Lat Pull Downs: 2 sets of 10
Shoulder exercise: 2 sets of 10
Pull ups Wide Arm: 2 sets of 10
Shrugs: 2 sets of 10
Wrist Curls: 2 sets of 10
Reverse Shrugs: 2 sets of 10
Abs then running
What do you think of my routine...It has worked out pretty good i weigh 156 or so and last week i put up 250 once on the bench, havent squatted in a couple of weeks cause i just started goin to the chiropracter and i gotta hold off for a couple weeks so ive been doin leg press instead. But overall i really like this work out, but wanted to see what the others in here thought of it
Flat Bench: 4 sets of 5
Incline curls: 2 sets of 20
Military Press: 3 sets of 10
Dips: 2 sets of 20 do the first 10 slow then a little faster on the second 10
Lat Pull Down: 2 sets of 10
2 sets of 10 of another shoulder exercise i dont know what its called but your arms are at your side in a chicken wing position and you bring the weight up at your side
Pull Ups Wide Arm: 2 sets of 10
Shrugs: 2 sets of 10
Wrist Curls: 2 sets of 10
Reverse Shrugs: 2 sets of 10
Then a variety of ab work outs
After abs i run for 14 mins followed by 7 hard minutes on the stair climber
Tuesday/Friday
Squats: 4 sets of 5
Leg Curls: 2 sets of 10
Quad Machine: 2 sets of 10
Lunges: 45 lbs weight overhead on the track
Calf Raises: 2 sets of 20
Hip flexors: 2 sets of 10
Groin area: 2 sets of 10
Jump for the Ceiling w/medicine ball: 2 sets of 10
Seated Row: 2 sets of 10
Variety of ab work outs follow
Then the same running routine
Wednesday
Wednesday is commited to isometrics.
30 push ups on a half swdish ball, you know the ones with the hard bottom. You flip the ball upside down and grab at the sides. For the first 10 push ups you have both feet on the ground and at 10 you hold down for 10. Then you bring up one leg and repeat, followed by the other leg.
Wall sit is next usually around 2 minutes gonna up it to 2:30 soon
next is push ups on the half swedish ball again but this time your partner is holding your feet and its the same 30 as before.
squats are next do 10 hold down for 10, do 10 more hold it down for 20, do 10 more hold it down for 30
dips are next 2 sets of 30 using a bench for your arms and your partner holds your feet...do 10 with partner holding both feet hold it for 10...partner only holds 1 foot now do 10 hold for 10 then switch to the other foot
pyramid curls 2 sets are next one person holds inside and does the odds person on the outside does the evens up to 10 switch positions then go down to 0
abs, then running afterwards
Thursday
Decline Bench: 4 sets of 5
Incline Bench: 3 sets of 10
Curls: 2 sets of 20
Dips: 2 sets of 20
Lat Pull Downs: 2 sets of 10
Shoulder exercise: 2 sets of 10
Pull ups Wide Arm: 2 sets of 10
Shrugs: 2 sets of 10
Wrist Curls: 2 sets of 10
Reverse Shrugs: 2 sets of 10
Abs then running
What do you think of my routine...It has worked out pretty good i weigh 156 or so and last week i put up 250 once on the bench, havent squatted in a couple of weeks cause i just started goin to the chiropracter and i gotta hold off for a couple weeks so ive been doin leg press instead. But overall i really like this work out, but wanted to see what the others in here thought of it
