BuffButterfly 
"I want to lose fat and add muscle."
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Monday- Leg Day (cardio 5:30am 20 min) incline @5, speed 4.0
Warm up: Stretch and leg lifts
Squats: warm up with bar 10reps
add 70lbs 8-10 reps x2 sets
add 40lbs 8-10 reps
back down to 70lbs to failure
Lunges: warm up with 25lb bar x20
45lb bar x20 x2 sets
Leg Extensions: 60lbs 8-10 reps x3 sets
Abductor Machine: 70lbs 8-10 reps x3 set for inner, 3 for
outer
Leg Press: 75 lbs 8-10 reps x 3 sets
Tuesday - Upper Body (cardio 5:30am 20min)
Bench: warm up with the bar 10 reps
add 10lbs 8-10 x1
add 10lbs 8-10 x1
Peck Deck: 40lbs 8-10 reps x2sets
curls: 25lb bar 8-10 reps
add 10lbs 8-10 x2 sets
Dumbells 10lbs 8-10 x1
12lbs 8-10 x2
8lbs to failure
Wednesday - Abs (cardio 5:30am 20 minutes)
Ab Machine 30lbs 15-20
40lbs 10 x2 sets
leg lifts 8-10 x3 sets
side ab machine 8-10 x3 sets
crunches 25 x3 sets
Thursday - Back & Tris (cardio 5:30am 20 minutes)
Pull downs: 60lbs 8-10 x3sets
Push Ups: 8-10 x3 sets
dip machine: 60lbs 8-10 x3sets
scull crushers: 20lb bar 8-10 x3 sets
dumbell: 8lbs 8-10 x 3sets
Friday - Cardio @ 5:30am 20 min
No Lifting, Family night
Sat & Sun Off |
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