Geurk 
"I want to gain lean muscle."
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Weight Training: 3 times a week/ Cardio: 5 times a week
Monday: Back/Biceps
Pull ups 4 sets of 5
Bent over dumbbell rows 3 sets of 10-12
Upright rows with bands 3 sets of 10-12
Lower back extensions on exercise ball 3 sets of 10-12
Bicep curls 3 sets of 10-12
Hammer curls 3 sets of 10-12
Wed: Chest/Shoulder/Triceps
Bench press on exercise ball 3 sets of 10-12
Pec deck flyes on exercise ball 3 sets of 10-12
Seated dumbbell shoulder press 3 sets of 10-12
Standing shoulder flyes (arms out to sides) 3 sets of 10-12
Dips 3 sets of 8
Skull crushers on exercise ball 3 sets of 10-12
Standing dumbbell tricep extensions 3 sets of 10-12
Fri: Legs
Dumbbell squats 3 sets of 10-12
Chair squats w/ exercise ball on wall 3 sets of 12-15
Lunges 3 sets of 20-25 alternating feet
Stiff-legged dumbbell dead lifts 3 sets of 10-12
Hamstring curls w/ exercise ball 3 sets of 12-15
Cardio is workout videos with lots of jump rope and running (outdoor or treadmill) |
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