JoeyRock 
"I want to Lose Fat."
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Mondays- Back & Bi's:
Romanian Dumbbell Deadlifts: 4 Sets (8-8-10-10Reps)
Seated Cable Rows: 4 Sets (8-8-10-12Reps)
Wide-grip Lat Pulldowns: 4 Sets (8-8-10-12Reps)
Close-grip Lat Pulldowns: 4 Sets (8-8-10-12Reps)
Dumbbell Preacher Curls: 4 Sets (8-8-10-12Reps)
Incline Dumbbell Curls: 4 Sets (8-8-10-12Reps)
Lying Cable Curls: 4 Sets (8-8-10-12Reps)
Incline Hammer Curls: 4 Sets (8-8-10-12Reps)
Tuesday- Abs & Cardio:
Cable Oblique Crunches: 3 Sets/each side (30Reps)
Decline Bench Weighted Situps: 3 sets (15Reps)
Elliptical/Recumbent Bike/Treadmill: 30 min
Wednesdays - Chest & Tri's:
Dumbbell Bench Press: 4 Sets (8-8-10-10Reps)
Decline Push-ups: 4 Sets (10-10-10-10Reps)
Flat-bench Dumbbell Flyes: 4 Sets (8-8-10-10Reps)
Machine Incline Bench Press: 4 Sets (8-8-10-10Reps)
Elbows-flared Pushdowns: 4 Sets (8-8-10-12Reps)
Seated Overhead Dumbbell Extensions: 4 Sets (8-8-10-12Reps)
Dumbbell Kickbacks: 4 Sets (8-8-10-12Reps)
Reverse-grip One-arm Extensions: 4 Sets/ea (8-8-10-12Reps)
Thursdays - Legs:
Romanian Dumbbell Dead Lifts: 4 Sets (8-8-10-10Reps)
Leg Press: 4 Sets (8-10-10-12Reps)
Leg Extensions: 4 Sets (8-10-10-12Reps)
Sumo-style Dumbbell Squats: 4 Sets (8-10-10-12Reps)
Lying Leg Curls: 4 Sets (8-10-10-12Reps)
Seated Calf Press-Toes Out: 4 Sets (8-8-10-10Reps)
Seated Calf Press-Toes In: 4 Sets:(8-8-10-10Reps)
Dumbbell Lunges: 4 Sets/each leg (8-8-10-10Reps)
Friday - Abs & Cardio:
Cable Oblique Crunches: 3 Sets/each side (30Reps)
Decline Bench Weighted Situps: 3 Sets (15Reps)
Elliptical/Recumbent Bike/Treadmill: 30 min
Saturday - Shoulders & Forearms:
Arnold Overhead Dumbbell Press: 4 Sets (6-8-10-12Reps)
Reverse Dumbbell Flyes: 4 Sets: (8-8-10-12)
Seated Dumbbell Lateral Raise: 4 Sets (8-8-10-12)
Seated Bent-over Dumbbell Lateral Raise: 4 Sets (8-8-10-12)
Dumbbell Upright Rows: 4 Sets (8-10-10-12Reps)
Reverse Cable Curls: 4 Sets (6-8-10-12)
Palm-down Dumbell Wrist Curls: 4 Sets (8-8-10-12)
Palm-up Dumbell Wrist Curls: 4 Sets (8-8-10-12) |
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