1SGMAC0722 
"1. Weigh 195 pounds lean.
2. Bench 275 by July.
3. Squat 285 by July.
4. Waist size 34 by July."
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Monday (Chest/Abs)
Flat Bench 4 sets 2x10/6-8/4-6 reps
Decline Bench 4 sets 2x10/6-8/4-6 reps
Dumbbell Press 4 sets 2x10/6-8/4-6 reps
Dumbbell Incline 4 sets 2x10/6-8/4-6 reps
Dumbbell Flyes 3 sets 10/8 reps
Dumbbell Pullover 4 sets 2x10/6-8/4-6 reps
Abs 3 sets of pyramids
25 Crunches
20 Leg Lifts
20 Ankle Wiggles
15 V-ups
20 minute post-workout cardio (elliptical)
Tuesday (Biceps/Traps)
Biceps:
Standidn Curl BB Wide Grip 4 sets 2x10/6-8/4-6 reps
Standing Curl (EZ) 4 sets 2x10/6-8/4-6 reps
DB Sitting Curl 4 sets 2x10/6-8/4-6 reps
Hammer Curl 4 sets 2x10/6-8/4-6 reps
Concentrated Curl 3 sets 10/8 reps
Traps:
Dumbbell Shrugs 3 sets 10/8 reps
Barbell Shrugs 3 sets 10/8 reps
20 minute post-workout cardio (elliptical)
Wednesday (Back/Abs)
One-arm DB Row 4 sets 2x10/6-8/4-6 reps
Barbell B/O Row 4 sets 2x10/6-8/4-6 reps
Wide Grip Pulldown 4 sets 2x10/6-8/4-6 reps
Reverse Grip PD 4 sets 2x10/6-8/4-6 reps
Standing Pulldown 3 sets 10/8 reps
Abs
Rope Crunches 3 sets 25 reps
Cable Wood Choppers 3 sets 25 reps
Hanging Leg Raise 3 sets 25 reps
Oblique 45lbs Plate 3 sets 25 reps
20 minute post-workout cardio (elliptical)
Thursday OFF DAY
Friday (Shoulders/Triceps/Abs)
Shoulders
Arno ld Press 4 sets 2x10/6-8/4-6 reps
Standing OH Press 4 sets 2x10/6-8/4-6 reps
Sitting Press DB 4 sets 2x10/6-8/4-6 reps
DB Side Raise 3 sets 10/8 reps
Triceps
EZ Bar Extensions 4 sets 2x10/6-8/4-6 reps
Overhead Press 4 sets 2x10/6-8/4-6 reps
Kickbacks 3 sets 10 reps
One-Arm Extensions 3 sets 12 reps
Dips 3 sets x25
Abs
Regular Sit-ups 4 sets 25 reps
Incline Sit-ups 4 sets 25 reps
20 minute post-workout cardio (elliptical)
Saturday (Legs)
Squats 4 sets 2x10/6-8/4-6 reps
Front Squat 4 sets 2x10/6-8/4-6 reps
Leg Press 4 sets 2x10/6-8/4-6 reps
Leg Extensions 3 sets 10/8 reps
Leg Curls 3 sets 10/8 reps
Calve Raise DB 3 sets 10/8 reps
Calve Raise BB 3 sets 10/8 reps
Sunday (OFF DAY) |
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