desireepaulin 
"I want to lose 10 pounds of fat and gain muscle mass."
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My current workout program
Every exercise is at 3 reps of 15-12-8 increasing the weight by 5%
Monday
Chest
- Dumbbell bench press
- Incline Dumbbell press
- Dumbbell Flyes
- Straight-Arm Dumbbell Pullover
30 to 40 min cardio
Tuesday
Legs & Abs
- Barbell Squat
- Leg Extensions
- Lying Leg Curls
- Standing Calf Raises
- Cross-Body Crunch
- Crunch - Legs On Exercise Ball
- Decline Crunch
- Knee / Hip Raise On Parallel Bars
- Plate Twist
25 to 35 min cardio
Wednesday
Arms (Biceps, triceps, forearms)
- Barbell Curl
- Cable Hammer Curls - Rope Attachment
- Preacher Curls
- Dips - Triceps Version
- Triceps Pushdown
- Palms-Down and Palm-Up Dumbbell Wrist Curl Over A Bench
30 to 40 min cardio
Thursday
Back & Abs
- Assisted pull-ups
- Bent Over Barbell Row
- Seated Cable Rows
- Stiff Leg dead lift
- Hyperextensions
- Cross-Body Crunch
- Crunch - Legs On Exercise Ball
- Decline Crunch
- Knee / Hip Raise On Parallel Bars
- Plate Twist
25 to 35 min cardio
Friday
Shoulders
- Dumbb ell Shoulder Press
- Front Dumbbell Raise
- Seated Bent Over Rear Delt Raise
30 to 40 min cardio
Saturday
Abs and light cardio for 1 hour |
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