beltboy 
"Never drink another Soda, eat another cookie, donut, or ice cream!!!"
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Day 1- Chest/Tri's
1)Flat/Incline DB Press
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
2)Flat/incline DB Press (which ever was not used first)
4 sets, same weight to hit 10 reps each set
3)Flat/Inclinde DB Flyes
4 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
Tri's
1) Tricept pushdowns
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
2) Overhead press
same as above
3) Weighted bench dips
4 sets to failure
Day 2- Cardio-ABS
Day 3- Back/Bi's/Shoulders
1) Chinups- 5 sets to failure
2) Wide Grip Pullups 5 sets to failure
(I alternated between starting w/chinups-pullups each wk)
3) Lat pull down
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
4) DB Rows or cable rows
4 sets, same weight to hit 10 reps each set
Bi's
1) BB Curls
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
2) DB Preacher curls
4 total sets increase weight 10% each set to failure
3) Hammer or concentration curl
4 sets, same weight to hit 10 reps each set
Shoulders
1) DB Military Press
4 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
2) DB shrugs, or Reb DB shrugs
6 total sets to failure, increase weight 10% each set
3) Side/front DB Laterals
4 sets, same weight to hit 10 reps each set
Day 4 -Cardio-ABS
Day 5 Legs/Forearms
10 min walk warmup
5 min stretching
1) Squats
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
2) Lunges
4 sets, same weight to hit 10 reps each set
3) Leg Extensions
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
4) Leg Curls
5 total sets increase weight 10% each set,
1= 12 reps, 2= 10 reps, 3= 8 reps, 4= 6 eps,
5=same as set 2 with same weight
5) Calf Raises
standing on DB, do raises, hold on to wall for balnce,
25 per leg.
4 sets, same weight to hit 25 reps each set
ForeArms
1) BB Wrist Curls
4 sets to failure
2) Wrist Rolls
3 sets (up/dn 2x= 1 set)
3) Wrist turns
3 sets of 10
DAY 6-off
Day 7-off or light cardio, (easy 2 mile run or something) |
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