DJbandit 
"I want to get in better shape for self-defense."
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i'm a beginner, so dont follow any of this.
workout days consist of:
1: 10 minute cardio warmup (7-8mph)
2: 50 situps
3: 50 pushups
4: 5 sets of chest fly reps
5: 4 sets of 90lbs bench presses
6: 4 sets of 70lbs incline presses
7: 5 sets of tricep pushdowns
i will adjust this program as i find more information on bodybuilding.com, but i currently use this to concentrate on chest gain while i find the best method to carving out my abs. |
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