Zacsgirl8813 
"Woooo. . .it's been a long while since I've been on here!!!"
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Legs:
Day A:
Wake up 30mins cardio
--Horizontal/angled leg press 5x 15-20 reps.
--Dead Lift 4x 12-15 reps.
--Leg Curls 5x 15-20.
--Standing calf raises.
--30 min cardio.
Day B:
Wake up 30mins cardio
--Squats 4x 12-15 reps.
--Sissy squats 3x 12-15 (on smith mach.)
--Lunges 30 steps x3.
--Seated calf raises.
--30 min cardio.
Upper Body:
Day A:
Wake up 30mins cardio
--Incline dumbbell press 3x 12-15.
--Seated cable rows 3x 12-15.
--Standing shoulder press 3x 12-15.
--Bent over barbell/dumbbell row 3x 12-15.
--Abs.
--30 min cardio.
Day B:
Wake up 30mins cardio
--Side lateral raises 3x 12-15.
--Front dumbbell raises 3x 12-15.
--Tricep push down 4x 12-15.
--Barbell curls 4x 15.
--Abs.
--Cardio 30 mins. |
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