RIR69 
"2 Lose fat and Gain Muscle, Here I start with a never ending finish"
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MONDAY - CHEST/ABS
CHEST:
Barbell Bench Press 12-10-8
Butterfly Machine 12-12-10
Cable Crossover 12-10-8
Dumbell bench Press 12-12-10
Dumbell Flyes 10-10-8
Machine Chest Press 10-10-8
ABS:
Ab Crunch Machine 4x20
Crunch 4x20
Hanging Knee Raises 3x15
Cardio - 45mins in morn & 45mins in evening
TUESDAY - LEGS/ABS
LEGS:
Lyning Leg Curls (Hams) 3x12
Calf Press On Leg Press Machine 3x12
Standing Calf Raise 3x12
Barbell Full Squat (Quads) 12-10-8
Leg Press (Quads) 12-12-10
Lying Machine Squat (Quads) 12-12-10
ABS:
Ab Crunch Machine 4x20
Cardio - 45mins in morn & 45 in evening
WEDNESDAY - BICEPS/TRICEPS/FOREARMS
BICEPS:
Concentr ation Curls 12-12-10
Preacher Curls 12-10-8
EZ Bar Curl 12-10-8
Alt Hammer Curl 12-10-8
Barbell Curl 12-10-8
TRICEPS:
Cable Rope Overhead Tricep Ext 10-10-10
Seated Tricep Press 12-12-10
Dumbell Tricep Ext 10-10-8
FOREARMS:
Cable Wrist Curls 12-12-12
Palms Up Wrist Curls 12-12-12
Cardio - 45mins in morn & 45 mins in evening
THURSDAY - BACK/ABS
BACK:
Bentover Barbell Row 12-10-8
Hyperextensions 12-12-12
Seated Cable Rows 12-12-10
Close Grip Frount Lat Pulldown 12-10-8
1 arm Dumbell Row 12-12-10
Machine Pull 12-12-10
ABS:
Ab Crunch Machine 4x20
Crunch 4x20
Hanging Knee Raises 3x15
Side Crunches for Obliques 4x20
Cardio - 45mins in morn & 45 mins in evening
FRIDAY - SHOULDER/LATS
SHOULDERS:
Shoulder Raise Machine 12-12-12
Frount Dumbell Raise 12-10-8
Reverse Flye 10-8-6
Shoulder Press 12-10-8
LATS:
Dumbell Shrug 12-10-8
Barbell Shrug 12-10-8
Behind Neck Pulldown 12-10-8
Cardio - 45mins in morn & 45 mins in evening
SATURDAY - BICEPS/TRICEPS/ABS
BICEPS:
Same as Wednesday's Workout
TRICEPS:
Same as Wednesday's Workout
ABS:
Ab Crunch Machine 4x20
Crunch 4x20
Hanging Knee Raises 3x15
Oblique Crunch 4x20
Cardio - 1hr either in morning or evening
SUNDAY - CARDIO 1HR Either in morning or evening |
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