balco8 
"My short goal is to get down to about 4% just to take pics and say I was there. I would like to stay that way long-term but it's just not healthy."
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Monday: Chest
Incline Dumbbell Presses
Decline Dumbbell Presses
Flat Dumbbell Presses
Incline Dumbbell Flyes
Flat Dumbbell Flyes
Cable Crossovers
Pulldowns to the front on lat machine
( All excercises are done with 30 second rest intervals, 4 sets, pyramiding in weight to failure. )
NO TREADMILL WORK DUE TO REST AND RECOVERY FROM LEG DAY.
Tuesday: Back
Dumbbell Rows
Barbell Rows
Deadlifts
Seated Pulley Rows
( All excercises are done with 30 second rest intervals, 4 sets, pyramiding in weight to failure. )
30 minutes on treadmill at 9% incline and 4.0 mph
Wednesday: Off
Thursday: Biceps
Camber bar barbell curls
Seated incline dumbbell curls
One handed alternate dumbbell curls on preacher bench
Hammer curls
( All excercises are done with 30 second rest intervals, 4 sets, pyramiding in weight to failure. )
30 minutes on treadmill at 9% incline and 4.0 mph
Friday: Triceps
Skull crushers
Rope pulldowns
camber bar pulley pulldowns
Alternate reverse grip pulley pulldowns
( All excercises are done with 30 second rest intervals, 4 sets, pyramiding in weight to failure. )
30 minutes on treadmill at 9% incline and 4.0 mph
Saturday: Shoulders
Standing alternate dumbbell front raises
Standing alternate dumbbell lateral raises
Barbell front rows to the chin
Barbell or dumbbell shrugs
( All excercises are done with 30 second rest intervals, 4 sets, pyramiding in weight to failure. )
30 minutes on treadmill at 9% incline and 4.0 mph
Sunday: Legs
Squats
Leg press
Seated leg extensions
Lying leg curls
Standing calf raises
Seated calf raises ( I may alternate with donkey calf raises. )
( All excercises are done with 30 second rest intervals, 4 sets, pyramiding in weight to failure. )
NO TREADMILL WORK TODAY OR FOR MONDAY DUE TO REST AND RECOVERY FOR MY LEGS. |
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