JT24 
"Always Stay POSITIVE ~ It's a Lifestyle! ~ NO EXCUSES-JUST DO IT ! Your Mind & Body Has NO Limites-So Dont LIMIT it_ Thank you Bodyspace staff!!"
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2 days on 1 day off!
I like doing my workouts in the morning.
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A.M.workout w/Abs.
Abs-------- Sets Reps
Bicycle crunches 500
End of workouts
Cable Crunches(abs) 5 x 10(weighted)
Hanging Leg Lifts 5 x 15
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P.M. workout w/Abs.
Abs--------
Bicycle lifts 5 x 100
Hanging Oblique 5 x 15
Knee-up
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(usu ally A.M.)
Day 1 Sets Reps
Chest--------
Bench Presses: 2 x 20 (warm ups)
3 x 10
Flat Flyes: 3 x 10
Incline Flyes: 3 x 10
Shoulders-----
Lat Raises 3 x 10
Seated Bar Raises 3 x 10
Dumbbell Presses 3 x 10
Upright Rows 3 x 10
Triceps-------
Cable Pushdowns 3 x 10
Dips 3 x 10
(alternate workout with Tri Ext.)
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Day 2
Back---------
Lat Pulldowns 2 x 20 (warm ups)
3 x 10
(alternate workout w/different grips)
Bent-Over Rows 3 x 10
Dumbbell Rows 3 x 10
Deadlifts 3 x 10
Dumbbell Shrugs 3 x 10
Biceps--------
Concent. Curls 3 x 10
Barbell or Preacher 3 x 10
Dumbbell Hammer Crl 3 x 10
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Day 3
Legs-----------
Leg Extensions 2 x 20 (warm ups)
3 x 10
Hack Squats 3 x 10
(alternate workout with lunges)
Squats 3 x 10
Leg Curls 6 x 10
Standing Calf 4 x 10
Seated Calf 4 x 10
(Start over to day 1-repeat)
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** Always Good form and stretching the MUSCLES!!!
Some days I go light,moderate & heavy, always mixing things up.
After couple of months I change my workouts
so my body doesn't get use to it. |
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