bikerbabechic69 
"To add lean mass and get to 15% bodyfat."
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Mondays: Legs to include Abs, and Cardio
Squats 4 sets 12 reps
Leg Press 3 sets 12 reps
Leg Ext 3 sets 12 reps
Lunges 3 sets 12 reps
Calves 4 sets 12 reps
Tuesdays: Back, Shoulders, & Bis
Back: Rows 3 sets 12 reps
Pulldowns 3 sets 12 reps
Close grip pulldowns 3 sets 12 reps
Shoulders: Military Presss 3 sets 12 reps
Front Raises 3 sets 12 reps
Side Raises 3 sets 12 reps
Shrugs 3 sets 12 reps
Bi's: EZ Bar 3 sets 12 reps
Concentration Curl 3 sets 12 reps
T-Bar 3 sets 12 reps
Rope Curl 3 sets 12 reps
Hammer Curl 3 sets 12 reps
Wednesday: 1 Hour Cardio & Abs/Off weights
Thursday: Chest & Tri's
Chest: Dumbbell Flys 3 sets 12 reps
Chest Press 3 sets 12 reps
Cable Cross 3 sets 12 reps
Decline Pushups 3 sets 12 reps
Tri's: V-Bar 3 sets 12 reps
Rope Press down 3 sets 12 reps
Kick Backs 3 sets 12 reps
Overhead Ext 3 sets 12 reps
Dips 3 sets 12 reps
Friday: 1 Hour Cardio & Abs/Off weights
Saturday: 1 Hour Cardio & Abs/Off weights
Sunday: Off |
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