ShyDawgUSMC 
"Goal is 32 waist"
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Warm up (cardio) 5 minutes
Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 2 Cardiovascular Workout cardio) 45 minutes Precor EFX Elliptical
Day 3 Lower Body and Abs Training Quads/Hamstrings/Calves/Abdominals
Day 4 Cardiovascular Workout cardio) 45 minutes Precor EFX Elliptical
Day 5 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 6 Cardiovascular Workout cardio) 45 minutes Precor EFX Elliptical abds
Day 7 Rest Suana / Steam Room
Exercise 2 from each group
Upper Body
Chest
Repetitions: x12, 10, x8, x6, x12, x12
Barbell Bench Presses
Hammer strength / Barbell Incline Presses
Dumbbell Bench Presses
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers
Flat bench DB Pullover
Free-Motion cable flye
Back
Repetitions: x12, 10, x8, x6, x12, x12
"V"-Bar Pull-downs
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Pull-Ups
Shoulders
Repetitions: x12, 10, x8, x6, x12, x12
Seated Dumbbell Presses
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Trap Bar Shrugs
Biceps
Repetitions: x12, 10, x8, x6, x12, x12
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Front Dbl Bic Curls
Hammer Curls
1 arm cable curls MD5/07
Str8 bar Cable Curls
Triceps
Repetitions: x12, 10, x8, x6, x12, x12
Seated Triceps Presses
Lying Triceps Presses
Triceps Kickbacks
RopeTriceps Pushdowns
Cable Extensions
Bench Dips
Close grip Bench Press
V-bar cable curls
Overhead rope ext.
1 arm Rev-grip pushdown
Lower Body
Quadriceps
Repetitions: x12, 10, x8, x6, x12, x12
Barbell Squats
Leg Presses
Leg Extensions
Hamstrings
Repetitions: x12, 10, x8, x6, x12, x12
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
1 Mile lunge (walk)
Bulgarian Split Squat
barbell Romanian Deadlift
Calves
Repetitions: x12, 10, x8, x6, x12, x12
Seated Calf Raises
Standing Heel Raises
Abs
Repetitions: x12, 10, x8, x6, x12, x12
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
And IF I have plenty of time left 30-45 min Cardio after words to follow it with Steam room or Sauna....
Modified a little: (http://www.bodyforlife.com/exercise/wei ghttraining.asp) |
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