jhw1975 
"Anything worth having is worth working for. I will lose 25 pounds by thanksgiving, & 50 by March"
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Monday: Bi's & Tri's
3 set's of tricep pushdowns (12, 10, 8)
3 set's of cable curls
3 set's of close grip pushdowns
3 set's of concentration curls
3 set's of kickbacks
3 set's of hammer curls
3 set's of rope pulldowns
3 set's of straight bar curls
3 set's of flatbench pullovers
3 set's of incline curls
** With each set I increased the weight
by at least 5 lbs.
Did 100 sit ups on the ball
1 hour cardio, stationary bike
Tuesday: Chest
3 set's of incline hammer press
3 set's of cable cross-overs
3 set's of cable cross ups
3 set's of flat bench dumbell presses
3 set's of flat bench dumbell flies
3 set's of bench press
3 set's of decline bench press
3 set's on the butterfly machine
** With each set I increased the weight
by at least 5 lbs.
Did 100 sit ups on the machine
1 hour cardio, fast pace walk on treadmill
Wednesday: Legs
5 set's of squats
5 set's of leg presses wide stance
5 set's of leg presses close stance
5 set's of dumbell lunges
5 set's of calf raises
** Again, increased weight with each set
Did 50 sit ups on the ball
Did 50 leg lifts
1 hour cardio on stationary bike
Thursday: Back & Shoulders
3 set's of wide grip pulldowns
3 set's of close grip pulldowns
3 set's of wode grip rows
3 set's of dead lifts
3 set's of dumbell pullups
3 set's of smith machine behind neck presses
** Increased weight with each set
Did 50 sit ups on floor wheel
Did 50 sit ups on ball
1 hour cardio on precor machine |
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