collins46 
"to get my weight down to 140-145
then build muscle= get big"
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The Beginner.
Monday- Bench press- 12 Reps-3 Sets
Incline Bench Press- 10 Reps-3 Sets
Dips- 10 Reps-3 Sets
Upright Rows- 10 Reps-3 Sets
DB Shoulder Press - 10 Reps-3 Sets
DB Shrugs - 10 Reps-3 Sets
Overhead Triceps - 10-Reps 3-Sets
Tricep Rope Pulldowns 10-Reps 3-Sets
Crunches to Failure 3-Sets
Cardio 30-min
Tuesday- Leg Press - 12-Reps 3-Sets
Leg Extension - 10-Reps 3-Sets
Lying Leg Curls - 10-Reps 3-Sets
Standing Calf Raises -15-Reps 3-Sets
Rear Lat Pulldown 10-Reps 3-Sets
One Arm Row - 10-Reps 3-Sets
Seated Wide Grip Row - 10-Reps 3-Sets
Cardio - 30-min
Crunches to failure - 3- sets
Wednesday- |
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