firefighter_kid 
"Finally back at it after a litle set back. Let's see if we can't get that bodyfat percentage down."
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Day 1
Chest
Flat Dumbell 3x8-10
Incline Dumbell 3x8-10
Decline Barbell 3x20
Cable Crossover 3x8-10
Incline Dumbell Flyes 3x8-10
Tricepts
Pushdowns 3x8-10
Overhead Cable Extensions 3x8-10
Dumbell Kickbacks 3x8-10
Dips 3x Failure
Day 2
Bicepts
Concentration Curls 3x8-10
Standing Barbell Curls3x8-10
Preacher Curls 3x8-10
Standing Dumbell Curls 3x8-10
Day 3
Traps and Sholders
Dumbell Shugs 4x10
Reverse Barbell Shugs 3x8-10
Upright Rows 3x8-10
Military Presses 3x8-10
Setting Dumbell Sholder Presses 3x8-10
Front Lateral Raises 3x8-10
Behind Back Lateral Raises 3x8-10
Day 4
Back
Pullups 3x Failure
Bentover Rows 3x8-10
Lat Pulldowns 3x8-10
Seated Cable Rows 3x8-10
Day 5
Legs
Calf Extensions 3x15-20
Standing Calf Extentions 3x8-10
Leg Press 3x8-10
Squat 3x8-10
Day 6
Off
Day 7
Off |
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