ashRD2b 
"reduce body fat for upcoming show in March!!!! 1 lb/week over 16 weeks!!!! It's that time again....."
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currently:
4 day lifting split
3 sets 10 rep max
lift from heavy to light
3 day cardio(20 mins)at 80 rpms
abs:4 day/week 30 REPS
hypers:3 day/week 20 REPS
day 1:
chest/bicep-
3 chest excercises
3 bicep excercises
ABS-
superset 3 excercises-
oblique
lower
upper/mid
day 2:
cardio
hypers
side hypers
day 3:
back/tricep-
3 back excercises
3 tricep excercises
ABS
day 4:
quads/hams-
squats
deads
presses
extensions
plea squats
lunges
HYPERS
SIDE HYPERS
day 5:
rest or cardio
ABS
day 6:
shoulders/traps/calfs-
3 shoulder excercises
2 trap excercises
2 calf excersises
HYPERS
SIDE HYPERS
day 7:
cardio
ABS |
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