beach-hair 
"I want to drop to 10% body fat and build some muscle!!!!!"
|
..................Training.............. .
5 Day Split:
Mon - Back / Abs
Tues - Legs
Wed - Shoulders / Abs
Thur - Tri/Bi's
Fri - Chest / Abs
*I superset all exercises, and drop set after last set.
Back:
Pullups (wide) 3 x 4
Straight Arm Pulldowns 3 x 8 50lbs
Cable Rows 3 x 8 70lbs
Wide Grip Pulldowns 3 x 8 70lbs
Bentover Barbell Rows 3 x 8 75lbs
(underhand grip)
Hyperextensions 3 x 15 25lbs
Shrugs 3 x 8 40lbs
Dumbbell Rows 3 x 8 25lbs
Legs:
Squats 1 x 15
1 x 10 90lbs
3 x 8 135lbs
Stiff Legged Deadlifts 3 x 8 40lbs
Kickback Lunges 3 x 8 30lbs
Step Ups 3 x 15 20lbs
Cable Glute Kickbacks 3 x 15 50lbs
Standing Calf Raises 3 x 15-30 130lbs
Seated Calf Raises 3 x 15-30 60lbs
Shoulders:
Shoulder Press 1 x 15 15lbs
1 x 10 20lbs
3 x 8 25lbs
Front Raises 3 x 8 12lbs
Upright Rows 3 x 8 65lbs
Bentover Lateral Raise 3 x 8 20lbs
Dumbbell Side Raises 3 x 8 15lbs
Tri/Bi's:
Alternating Bi Curls 1 x 15 12lbs
1 x 10 15lbs
3 x 8 20lbs
Tricep Kickbacks 3 x 8 20lbs
Hammer Curls 3 x 8 20lbs
Tricep Rope Pushdowns 3 x 8 40lbs
Cable Bar Curls 3 x 8 40lbs
Tricep Dips 3 x 15
Chest:
Flat Dumbbell Press 1 x 15 20lbs
1 x 10 25lbs
3 x 8 30lbs
Dumbbell Pullovers 3 x 8 25lbs
Dumbbell Flyes 3 x 8 20lbs
Decline Chest Press 3 x 8 20lbs
Decline Pushups 3 x 15
Cable Ball Flyes 3 x 8 15lbs
Abs:
*Changes every workout
....................CARDIO... ........... .....
Everyday at least 60 mins. I wear a heart rate monitor most everytime to make sure I am training in the 80-90% max heart rate zone. Started taking Gymnastic classes 1 x a week!
I'm training for an Eco-Triathlon (Aug 5)!
Kayak 2 x a week
Trail Run 5 x a week
Mountain Bike 3 x a week |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
