fudgeoff420 
"To be fit as an olympic athlete. Or 8 pds of lean muscle for Sept 2007"
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I do not do a mon -mon thing, I am on a 6 day rotation where I have flexibility so if I miss a day, I dont skip that lift I just do the next workout in order.
Day one: Lower Body
Warm-up: 10 min on bike Level 2-5 RPM +100
3x15 Lateral bounds
Pre-Exhaust: 3x15 Leg Extensions (Very slow and tight contraction at end with light weight)
Exercise one: 4 sets of Bosu Ball squats
Set 1:15 reps with body weight
Set 2:15 reps with 135pds (slow n deep)
Set 3:8-12 reps with 185 (slow n deep)
Set 4:6-8 reps with 205
Exercise two: Barbell Squats
Set 1:15 reps with 135
Set 2:10 reps with 185
Set 3:8-10 reps with 205
Set 4:6-8 reps with 225 strip down set
Exercise 3: Barbell Lunges
4 sets of 8-12 reps per leg with 95pds
Exercise 4: Straight legged Deadlifts
4 sets of 8-12 reps with 95 pds (strict and slow)
Exercise 5: Standing single leged calf raises superset with high box jumps (42 inches)
3 sets of 10 superset with 3 sets of 12 jumps
exercise 6: Leg Extensions
4 sets of 8-12 reps right to fatigue
Cardio: Sprints
4 sets of 30 sec sprints at 20km hr, incline 3
1:1 ratio
Cool Down: 10 min bike |
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