mcalamari 
"I want to Live Healthier."
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after each workout, i do 20-25 on the treadmill with an incline of 9 and going 4.3 mph
DAY 1
Chest, Back, Biceps,Calves,abs
Incline Bench Press 5X 15 reps
Bent over rows 5X 15 reps
Barbell Curls 5X 15 reps
Standing calf raises 5X 25 reps
decline sit ups 3X 30 reps
Twisting crunches 3X 30 reps
DAY 2
LEGS, shoulders, traps, triceps
Squats 5x 20 reps
Stiff legged dead lifts 5x 20 reps
Front barbell press 5x 15 reps
dumbell shrugs 5x 25 reps
triceps pushdown 5x 20 reps
Day 3
Chest, back, biceps, calves, abs
bench press 5x 15 reps
Chin ups 5x 15 reps
preacher curls 5x 15 reps
seated calf raises 5x 25 reps
hanging leg raises 3x 20 reps
cable crunch 5x 25 reps
bicycle crunch 3x 20 reps
day 4
legs, shoulders, rear deltoids, trcieps
leg press 5x 25 reps
lying leg curl 5x 20 reps
dumbell bent over lateral raise 5x 15 reps
reverse one arm dumbell push down 5x 20 reps
day 5
chest, back , biceps, calves, abs
incline dumbell fly 5x 15reps
lat pull down 5x 25 reps
dumbell concentration curls 5x 15reps
toe raises on leg press 5x 25 reps
machine crunches 3x 30 reps
hyperextensions 3x 25 reps
day 6
legs, shoulders, traps, triceps
leg extensions 5x 25 reps
seated hamstring curl 5x 25 reps
dumbell side lateral raises 5x 20 reps
smith machine reverse shrugs 5x 20 reps
rope extensions 5x 25 reps |
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