coffeencrea 
"I've been constantly average in my training and diet. Now it's time to ramp it up and get results."
|
Monday: Chest
Incline Dumbell Press: 3x10
Flat Dumbell Press: 3x10
Dips: 3x10
Cable Flies: 3x10
Tuesday: Cardio/Rest
Wednesday: Shoulders/Back
Dumbell Rows: 3x12
Weighted Pullups: 3x12
Machine Rows: 3x12
Shoulder Press: 3x12
Side Lat Raises: 3x14
Front Raises: 3x12
Shrugs: 3x12
Thursday: Cardio/Rest
Friday: Arms
Close Grip Bench: 3x10
BB Curls: 3x10
Overhead Dumbell Extensions: 2x12
Incline Dumbell Curls: 2x12
Triceps Pushdowns: 3x12
Cable Curls: 3x12
Saturday: Legs
Leg Extensions: 3x20
Close-foot Squats: 3x12
Stiff Leg Deadlifts: 3x12
Hamstring Curls: 2x20
Calf Raises: 4x20
Sunday: Cardio/Rest
Abs Routine after weights sessions.
10 minutes cardio warmdown after weights.
Cardio sessions of 1 hour, medium intensity. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
