TinyAchilles 
"Right now I need to get down to a 50 inch stomach/waist. Then I can take a huge leap in measuring my performance and the types of exercises I can do."
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I typically will choose three to four exercises out of my "batch" and alternate days. Legs are an afterthought...
On conditioning days I focus on high reps and on power days I focus on lifting heavier weight.
Chest Days:
Bench Press(Conditioning): 3 to 4 sets(8 - 12 reps)
Bench Press(Power): 3 sets(5,3,1)
ISO Wide Chest Press: 3 to 4 sets(12 - 15 reps)
Inclined Bench Press: 3 sets(8 - 10 reps)
Pectoral Flies: 3 sets(15 reps)
Bench Dips: 3 sets (12 - 15 reps)
Back Days:
T-Bar Rows In The Corner: 3 to 4 sets(12 reps)
Lat Pull Dows: 3 sets(12 reps)
Dumbell Shrugs: 3 set(12 reps)
Deltoid Flies: 3 sets(15 reps)
Duel Pulley Rows: 3 sets(12 - 15 reps)
MTS High Rows: 3 sets(12 - 15 reps)
Seated Rows: 3 sets(12 - 15 reps)
Inverted Rows: 3 sets(12 - 15 reps)
Leg Days
Front Squats: 3 sets(8 reps)
Romanian Deadlifts: 3 sets(10 - 12 reps)
Cardio
20 minutes |
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