iamstr8fire 
"My primary fitness goal is to reach the 9-10% bf mark. Blogging to seriously impact lives."
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Monday (Heavy Pull)
Dead Lifts, 8 sets of 3
Supported DB Curls (lean against one of the posts on the power rack so that the post sits flat against your entire spine and back of your head — it prevents you from cheating), 8 x 3
Weighted Pull-Ups (full extension, of course), 8 x 3
Straight-Leg Deadlifts, 8 x 3
Serratus Crunch, 3-4 x 8-10
Tuesday (Heavy Push)
Front Squats (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up), 8 x 3
Smith Machine Bench Press (wide grip, bringing the bar to the neck, just below the chin, Vince Gironda Style), 8 x 3.
Standing Overhead Presses, 8 x 3
Dips (forearm touches biceps in the down position), 8 x 3
Leg Press Calf Extensions, 3-4 x 8-10
Wednesday
6 Mile Run
Thursday ((Light/Moderate Pull)
Romanian Dead Lifts, 4 x 6 OR 2 x 12
Reverse-Grip EZ Curls, 4 x 6 OR 2 x 12
Barbell or Dumbbell Rows, 4 x 6 OR 2 x 12
Leg Curls, 4 x 6 OR 2 x 12
Unilateral DB Shrugs, (one side at a time), 4 x 6 OR 2 x 12
Rear Delt Flyes, (4 x 6 OR 2 x 12
Cable Crunches, 3-4 x 8-10
Friday (Light/Moderate Push)
Leg Press, 4 x 6 OR 2 x 12
Bulgarian Squats, 4 x 6 OR 2 x 12 per leg
DB Floor Presses (keep elbows tucked to emphasize triceps), 4 x 6 OR 2 x 12
DB Flyes, 4 x 6 OR 2 x 12
Triceps "Concentration" Extensions (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Use the other arm to support and/or assist the working arm), 4 x 6 OR 2 x 12
Dumbbell Lateral Raises, 4 x 6 OR 2 x 12
Overhead Barbell Shrugs, 4 x 6 OR 2 x 12
Seated Calf Extensions, 3-4 x 15-20
Saturday 6 mile run |
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