4utunv 
"I want to be proud of my body and be able to take my shirt off at the beach. Aswell as be at a high fitness level."
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Monday am:
8-10km run or 45mins of High Intesity Interval Training
Tuesday am:
Chest -
Barbbell bench press
with fly's as supersets.
warm up: sets - 2 reps - 15
Sets: 3
Reps: 12, 10, 8
Pull overs
with wide grip pressups as supersets.
Sets: 3
Reps: 12, 10, 8
Triceps -
French Press
with diamond pressups as supersets.
warm up: sets - 2 reps - 15
Sets: 3
Reps: 12, 10, 8
Rope extension
Sets: 2
Reps 40
Wednesday:
Day off.
Thursday am:
8-10km run or 45mins of High Intensity Interval Training
Friday am:
Shoulders -
Seated Dumbbell press
with lateral raises as supersets.
warm up: sets - 2 reps - 12
Sets: 3
Reps: 10, 8, 6
Barbbell Shrugs
with lateral front raises as supersets.
Sets: 3
Reps: 12, 10, 8
Biceps -
Barbell curls
with concentration curls as supersets.
warm up: sets - 2 reps - 12
Sets: 3
Reps: 10, 8, 6
Rope curls
Sets: 2
Reps: 40
Saturday:
Back -
Dumbbell rows
with lateral pulldowns as supersets
warm up: sets - 2 reps - 15
Sets: 3
Reps: 12, 10, 8
Hyper extensions
Sets: 5
Reps: 15, 12, 10, 8, 6
Calves -
Standing calf raises
with unweighted calf raises as supersets
warm up: sets - 2 reps - 15
Sets: 4
Reps: 12, 10, 8, 6
Seated calf raises
sets: 2
reps: 20
Sunday:
Days off.
At the moment i am doing this workout as i want to lose weight, so i am trying to do a lot of cardio aswell as keep up with the resistance training.
You will notice that i am not doing much in the form of lower body resistance training. That is because when i do the High Intensity Interval Training i am running up stairs so i need my legs for that and it gives me a good leg workout anyway. |
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