Jbrow73 
"get cut"
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During the course of my workout I like to keep my heart rate in the cardio zone 140-165 beats/min. So very little rest and a lot of circuits.
Day 1
10 min warm up on the row machine.
Chest
-bench 3X12, flys or cable cross 3x12
Shoulders
-CircuitX3: Db shoulder press X10, side rasies X10, Front raises X10
Tricepts
-rope arm extensions 3X12
-single are extensions 3X12
Abs
200 crunches
10-15 min cardio
Day 2
10 min warm up on the row machine.
Back
Circut X3: Lat pull down X10, Bent Row X10
Bicepts
-DB curls 3X12
-Barbell Curls 3X12
Sides
-Decline sit crunches 3X25
Cardio 10-15 min.
Day 3
10 min warm up on the row machine.
Core
-3X20 decline sit ups, 3X20 cable crunches, 1X100 crunches, side cruches 3X20 with weight.
Cardio 10-15 min.
Start over at day one |
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