afort012 
"Commencing the 17 months til my First Comp in Oct 2010!"
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Monday - Back + 45 mins of cardio
Lat Pulldown (6 x 10)
Lat Pulldown V handles (1 x 12)
Lat Pulldown behind (1x10)
Underhand Cable Pulldown (1 x 8)
Cable Rope Rear Delts (2 x 12)
Cable Seated Row (1 x 12)
Stiff Barbell Good Morn (1 x 8)
Bent Over Barbell Row (2 x 12)
Reverse Grip Barbell Row (2 x 10)
Tuesday - Buns and Calves (pretty sure I got this routine from Pauline Nordin)and I have an amazing difference in my hamstrings! + 45 mins of cardio
Walking Lunges (2 x 15)
Lying Leg Curls (3 x 10)
Dumbbell Stf Legged Deadlifts (2 x 12)
Wide Stance Dumbbell Squats (2 x 12)
Standing Calve Raises (BAR)(3 x 30)
Seated Calve Raises (3 x 15)
Wednesday - Rest + 45 mins of cardio (EVERYOTHER WEEK CHEST)
Thursday - Arms (biceps, triceps, shoulders) + 45mins of cardio
Single Incline Dumbbell Curl (1 x 12)
Incline Dumbbell Curl (1 x 10)
Lateral Raise (2 x 12)
Partial Lateral Raise (2 x 6)
Bent Over Dumbbell Row (2 x 6)
Dumbbell Punches front, 45deg and straight up (2 x 6)
Cable Pulldown (1 x 10)
Cable One Arm Tricep Extension (2 x 8)
Lying One Arm Dumbell Extention (1 x 12) (1 x 10)
Cable Rope Tricep Extension (2 x 12)
Lying Dumbbell Extention (1 x 12)
Friday - Inner Thighs (still apart of the pauline nordin routine) + 45 mins of cardio
Leg Press Close Stance (toes out) (2 x 10)
Leg Press Med Stance (toes out) (2 x 10)
Leg Press Wide Stance (toes out) (2x10)
Leg Press Close Stance (hold until fatigue on 12)
Single Leg Press (2 x 12 for each leg)
Barbbell Wide Stances(toes out) (3 x 8)
Barbell Lunge (2 x 8 for each leg)
Hip Adductor, Hip Abductor (3 x 12 of each)
Saturday & Sunday - Rest and at least 45 mins of cardio one of the two days |
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