Tootallinaz 
"Going to change everything, lean out while gaining strength."
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Day 1 (MONDAY)
Cardio 15 Min
Chest 12 sets
Bench press-barbell: 6 sets of 12/10/8 Reps
Fly-dumbbell: 6 sets of 15/12/10 Reps
Tri's 6 sets
Two-arm cable push down straight bar: 6 sets of 12/10/8 Reps
Bi's 6 sets
Curl-barbell: 6 sets of 12/10/8 Reps
Day 2 (Tuesday)
Cardio at least 60 min. I usually go on a five mile Hike (At least until the AZ summer temps get here)
AB Ripper X From the P90X program
Day 3 (Wednesday)
Cardio 15 Min
Back 12 sets
Cable pull row- wide then close grip: 6 sets of 12/10/8 Reps
Lat pull down front: 6 sets of 15/12/10 Reps
Shoulders 12 sets
Shoulder press dumbbell: 6 sets of 12/10/8 Reps
Side raise dumbbell: 6 sets of 15/12/10 Reps
Day 4 (Thursday)
Cardio 60 mins
Ab ripper X
Day 5 (Friday)
Cardio 15 Min
Upper legs 12 sets
Squat-smith machine: 6 sets of 12/10/8 Reps
Standing hamstring curl machine: 6 sets of 15/12/10 Reps
Calves 6 sets
Toe raise-machine: 6 sets of 12/10/8 Reps
Day 6 & 7 are my rest days. |
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