Angeleyes33 
"My goal is to compete in Figure competitions, I am focusing on weight loss and building muscle at this time."
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Monday: Legs, calves & cardio
Quads: Leg extension 3 Sets of 25 reps
Leg press 3 Sets of 25 reps
Squats 3 Sets of 25 reps
Hamstrings: Deadlifts 3 Sets of 20 reps
Leg curls 3 Sets of 20 reps
Calves: calf raises 3 Sets of 25 reps
2 hrs. of cardio, either treadmill or stationary bike
Tuesday: Cardo 2 hrs.
Wednesday: Back, abs, biceps & cardio
Back:Wide grip lateral pull down behind neck 3 Sets of 15 reps
Wide grip front lateral pull 3 Sets of 15 reps
Wide grip pull ups 3 Sets of 15 reps
Biceps: Preacher curl 3 Sets of 12-15 reps
Alternate dumbbell curl 3 Sets of 12-15 reps
Abs: Cable crunches 3 Sets of 25 reps
2 hrs. of Cardio
Thursday: 2 hrs. of Cardio
Friday: Chest, triceps, abs & cadio
Chest: Straight bench press 3 Sets of 25 reps
Straight dumbbell fly 3 Sets of 15 reps
Triceps: Cable press down 3 Sets of 15 reps
dumbbell extensions 3 Sets of 15 reps
Abs: Cable crunches 3 Sets of 25 reps
2 hrs. of Cardio
Saturday: Shoulders, calves & cardio
Shoulders: Front lateral raises 3 Sets of 20 reps
Side lateral raises 3 Sets of 20 reps
Calves: calve raises 3 Sets of 25 reps
2 hrs. of Cardio
Sunday: 2 hrs. of Cardio |
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