Trixx06 
"Getting ready for the Ironman Okinawa Power Lifting Competition...wish me luck"
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Monday
Chest
Incline dumbell press-3x10,8,6
Flat dumbell flyes-3x12,10,8
Weighted dips-3xfailure
Incline flyes-3x12,10,8
Biceps
Barbell curls-3x10,8,6
Hammer curls-3x12,10,8
Abdominals
Crunches-3x12-15
Lying leg raises-3x12-15
Bicycle crunches-3x12-15
30 minutes low-intensity cardio
Tuesday
Quads
Squats-3x10,8,6
Leg press-3x10,8,6
Leg extension-3x12-15
Hamstrings
Stiff-leg deadlifts-3x10,8,6
Lying leg curls-3x10,8,6
Seated leg curls-3x12,10,8
Calves
Standing calf raises-3x10,8,6
Seated calf raises-3x10-15
Wednesday-Rest
Thur sday
Back
Bent-over rows-3x10,8,6
Wide-grip pulldowns-3x12,10,8
Seated cable rows-3x10,8,6
Barbell shrugs-3x10,8,6
Hyperextensions-3x12-15
Abdominals
Swiss ball crunches-3x12-15
Knee tucks-3x12-15
Twisted crunches-3x12-15
30 minutes of low-intensity cardio
Friday-Rest
Saturday
Shoulders
Barbell front raises-3x10,8,6
Upright rows-3x10,8,6
Lateral raises-3x12,10,8
Reverse pec-dek flyes-3x12-15
Triceps
Close grip bench press-3x10,8,6
Lying tricep extensions-3x12,10,8
Abdominals
Butterfly crunches-3x12-15
Frog kicks-3x12-15
Machine crunches-3x10-12
Standing side twists with bar-3x20
Sunday-Rest |
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