Jeffro2283 
"Lose 10 to 15 pounds of fat by May and Gain 5-10 in muscle. To become a healthier eater for rest of lifetime. (Having trouble motivating myself to eat better.)"
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(((DAY 1 - Chest, Triceps, Upper Abs)))
(Chest)
Bench Press * 3 Sets * 12/10/8 reps (30 sec. rest in between.)
Decline Dumbbell Press * 3 Sets * 10/8/6 reps (1 min. rest in between.)
3 SUPERSETS of following:
Incline Dumbbell Press * 6-8 rep max.
Forward Dips * Failure
(wait 30 secs.)
T Push Ups * Failure
(Triceps)
Rope Pressdown * 3 Sets * 12/10/8 reps (30 sec. rest in between.)
Reverse Pulldown * 3 Sets * 12/10/8 reps (30 sec. rest in between.)
Dips * 2 Sets * Failure (1 mins. rest) Failure.
(Upper Abs)
Basic Crunch
Swiss Ball Crunch
Bench Crunch
* 2 Sets * 25 Reps (10 sec. rest in between.)
Cable Crunch
* 2 Sets * Failure (1 mins. rest in between.)
(((Day 2 - Back, Biceps, Shoulders, Lower Abs)))
(Back)
T Bar Row * 3 Sets * 10/8/6 reps (1 mins. rest in between.)
Lat Pulldown * 3 Sets * 10/8/6 reps (1 mins. rest in between.)
Seated Cable Row * 3 Sets * 10/8/6 reps (1 mins. rest in between.)
Back Extension * 3 Sets * 25 Reps (1 mins. rest in between.)
Dumbbell Shrugs * 3 Sets * 10-12 reps (1 min. rest in between.)
(Biceps)
3 SUPERSETS of following:
Incline Dumbbell Curl * 6 heavy reps @ 45 degree angle.
Standing Dumbbell Hammer Curl * 12 mod. heavy reps.
Reverse Grip Preacher Curl * 24 rhythmic reps.
(Shoulders)
Dumbbell Lateral Raises * 3 Sets * 12/10/8 reps (30 sec. rest in between.)
Forward Dumbbell Raises * 3 Sets * 12/10/8 reps (30 sec. rest in between.)
(Lower Abs)
Reverse Crunch
Reverse Decline Crunch
Decline Crunch
* 2 Sets * 25 reps (10 sec. rest in between.)
(((Day 3 - Quads, Hamstrings, Calves, Obliques)))
(Quads + Hamstrings)
Front Squat * 3 Sets * 6-8 reps (90 sec. rest in between.)
TWO SUPERSETS for following:
Step Ups
Swissball Squats
* 15-20 reps * NO rest
Dumbbell Lunges * 2 Sets * Gym Length (90 sec. rest in between.)
(Calves)
THREE SUPERSETS of following:
Seated Calf Raise
-Inverted
-Everted
-Straight
* 10-12 reps (1 mins. rest in between.)
Standing Dumbbell Calf Raise * 3 Sets (15 sec. rest in between.)
(Obliques)
Decline Twist
Side Crunch
Cross Crunch
* 2 Sets * 25 reps (10 sec. rest in between.) |
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