Tice 
"Currently 198, Goal 180."
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4 days per week
All sets pyramid down, 12-10-8, weights increase
All days begin with 5 mins warmup (rowing)
Monday
Chest/Triceps
DB Bench Press
Incline DB Press
DB Fly or Cable Fly
Rope Cable Pushdowns
DB Kickback
Ab crunches
30-45 mins cardio (or 450-650 calories)
Tuesday
Back/Biceps
Cab le Front Pulldown
DB Bent over Rows
DB Shrugs
BB Curls
Lever Preacher Curl
Concentration Curls
Reverse BB Curls supersetted w/Wrist Curls
30-45 mins cardio (or 450-650 calories)
Wednesday
Legs/Shoulders
Smith Squats
Deadlifts
Lying Leg Curl
DB Seated Shoulder Press
BB Upright Row
DB Front & Side Raises (both in one rep)
Ab crunches
30-45 mins cardio (or 450-650 calories)
Thurdays Repeat |
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