Boraken 
"I want to get stronger and in better shape for the future while losing some body fat and keeping or adding to the muscle mass i currently have."
|
Day 1: Quads & Calves (foot work)
Dumbbell Squat~3x20
Dumbbell rear Lunges~2x15
Leg extensions~2x10 (drop sets)
Dumbbell standing Calf Raises~4xFailure
Day 2: Shoulders and Traps
Front Raise~5x10 (each arm)
Side Raise~5x12
Shoulder Press~5x10
Upright Rows~5x7
Arnold press~3x10
Shrugs~5xfailure
Day 3: Back (both lower and upper) and Biceps
Underhand cable pull downs~3x15
Strait arm pull downs~3x15
Close grip front pull downs~3x15
Bent-over rows~3x15
Hyperextensions~3x20 (or good mornings)
Stiff legged Deadlift~3x20
Alternating Curls~3x30
Hammer Curls~2x20
Concentration Curls~3x15 (each arm)
Day 4: Chest and Triceps
Dumbbell Press~4x15 (flat)
Dumbbell Flys~4x15 (flat)
Dumbbell Press~4x15 (incline)
Dumbbell Flys~4x15 (incline)
Overhead one arm triceps extensions~3x10 (each arm)
Dumbbell kick-backs~3x20 (each arm)
Triceps cable Pulldown~2x10 (drop sets)
Dips~3x25
Push ups~5xfailure (alternating from diamond pushups to normal pushups with changes in elevation)
Day 5: Abs/Core & Cardio
Sit ups~4x35
Weighted Crunches~4x35 (weighted for 2 sets)
Dumbbell side bend~4x30 (each arm)
Knee raises~4x30
Leg raises~2x10-15
Weekend (2-3 mile run each day) |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
