beejeffrey 
"I want to Transform My Body."
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Day 1
Squats: 1 set of 20 (low weight) to warm up, then 3 sets of 10-12
deadlifts: 3 sets of 8-10 reps
lunges: 3 sets of 20
leg extensions: 3 sets of 8-10 reps
leg curls: 3 sets of 8-10 reps
Day 2
Tricep push downs: 3 sets of 8-10 reps
skull crushers: 3 sets of 8-10 reps
dumbell tricep extensions: 3 sets of 8-10 reps
seated dumbell press : 3 sets of 8-10 reps
lateral dumbell raises: 3 sets of 8-10 reps
alternate front arm raises: 3 sets of 8-10 reps
Day 3
barbell curls: 3 sets of 8-10 reps
concentration curls: 3 sets of 8-10 reps
hammer curls: 3 sets of 8-10 reps
bentover rows: 3 sets of 8-10 reps
lateral pulldowns: 3 sets of 8-10 reps
seated rows: 3 sets of 8-10 reps
one arm dumbell rows: 3 sets of 8-10 reps
I do not generally do these on the same days every week because of my work schedule. I do three days a week for sure, and try to add in a forth or fifth as permitted.
I do minimal chest workout, and don't do any particular ab training other than holding them tight during all exercises. |
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