emma10 
"I want to reduce body fat to 18% initialy and make huge improvements in strength"
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This is what I wil be trying for next couple of months, hopefully I do well with it. Cardio will mostly be light, ie walking my dog on hills. Also boxing classes. On leg days when I am at work I will also walk up the tower with heavy cylinder a few times..
Monday
Legs
Abs
Squats 4 X 6-12
Lying/Standing Leg Curl 3-5 X 4-6
Lunges 3-4 X 8-10
Abs
cardio: 45-60 minutes
Tuesday
Chest
Triceps
Bench Press 3-4 X 8-12
Incline Bench Press 3-4 X 6-12
Standing Triceps Extension 3-4 X 8-12
Cardio: 45-60 minutes
Wednesday Off Cardio: 30-45 minutes
Thursday
Back
Biceps
Abs
Barbell Bent Over Rows 3-4 X 8-12
Lat Pull Downs 3-4 X 6-12
Barbell Curls 3-4 X 6-12
Concentration Dumbbell Curls 3-4 X 6-12
Abs
Cardio: 45-60 minutes
Friday
Shoulders
Calves
Seated Military Press 4 X 6-12
Side Lateral Raise 3-4 X 8-12
Shrugs 4 X 6-12
Standing Calf Raise 3 X 10-12
Seated Calf Raise 4 X 8-12
Cardio: 45-60 minutes
Saturday Off: Cardio: 30-45 minutes
Sunday: off |
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