madpupp 
"My goal is to get lean and gain a few more inches of muscle"
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Mon.Chest/Tri's
Bench Press 3/10@140
Incline DB press 3/10@40
Decline DB press 3/12@45
Flat bench DB flyes 3/12@30
Tricep pressdown 3/12@65
Tues.Shoulders/Traps
Warm-up behind the neck BB presses 3/12@65
DB shoulder press 3/10@40
Front raises Superset w/Rear delt flyes 3/10@25 & 3/12@30
Incline lateral raises 3/10@15
BB shrugs 3/10@135
DB shrugs 3/10@50
Wed.Legs
Squat 3/10@155
Leg press/calf press SS 3/10 &3/20 @ 229
Sled leg press/calf press SS 3/10 &3/20 @ 190
Leg extension/leg curl SS 3/12@65 & 3/10@30
Thurs.Back/Biceps
Lat pulldown 3/10@90
Bentover DB row 3/10@45
Back extensions/Good Mornings SS 3/15@35 &3/12@65
Seated rows 3/10@90
Reverse grip pulldowns 3/10@90
Preacher curl 3/12@50
Friday- Go Bowling!
Saturday Biceps/Triceps
Seated DB curl/Skullcrushers SS 3/10@35 & 3/12@55
Incline curls/Kickbacks SS 3/10@30 & 3/12@25
Preacher curls/Overhead DB extension SS 3/12@50 & 3/12@50
Hammer curls/Tricep pressdown SS 3/12@55 & 3/12@65
After done lifting I run/walk a mile and a half usually 1/2 & 1/2. On Sundays I bike into town which is about a 12 mile round trip.7 miles on gravel roads and also with my 3 year old on the back. |
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