batlangelina 
"compete again in '09!"
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Mon - Legs: deadlifts, wide squats, bar lunges, extensions, curls
Tues - Shoulders: behind the head press, backwards shrugs, upright rows, side raises
Wed - Chest: incline wide press, flat press, dumbbell flies, dumbbell pull overs
Thurs - Abs: machine side crunches, trunk & curl, toe touches, slant board declines, roman chairs, hanging raises
Fri - Back/Abs: pull ups, reverse grip iso pull down, narrow cable row, dumbbell row, cable crunch
Sat - Biceps/Triceps: barbell curl, alt. db curls, bicep 21's, narrow chest press, single behind the head extension, one arm kickbacks, overhand cable press
These are just example exercises... currently 1/2 hr cardio a day.. increasing to 1 hr/day then 1-2 hrs towards comp. time, usually split b/w the day- morning & night |
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