meganzumpano 
"My goal is to place in the top 5 in the 2009 Cals, keep a 3.8 gpa, be an excellent trainer, and maintain my sanity."
|
AM ABS - ball lower abdominal crunches (50 x 3)
ball upper abdominal crunches (50 x 3)
oblique dips (50 x 3)
oblique lifts (50 x 3)
reverse crunches (20 x 3)
Monday - REST ( I have to go to school sometime )
Tuesday -Legs
Leg press (5s)
1: 90lbs/20r
2: 180lbs/15r
3: 230lbs/10r
4:230lbs/10r
5: 230lbs/10r
Squat (8s)
1: 65/20
2: 95/17
3: 115/15
4: 135/12
5: 155/10
6: 155/10
7: 155/10
8: 155/10
Hack Squat (5s)
1: 100/10 x 5
Front Squat (5s)
1: 75/10 x 5
Bulgarian Smith Split Squat (5s)
1: 45/10 x 5
Leg Extension (5s)
1: 70/10 x 5
2: W/hip inversion 45/10 x 5
3: W/hip eversion 45/10 x 5
Hanging leg lifts
1: 0/15 x 3
Cable curls
1: 0/15 x 3
Ab machine crunches
1: 55/20/ x 3
Wednesday: Rest (school again)
Thursday: Back, Hammies, and Glutes
Friday: Shoulders, biceps, and cardio
Saturday: Legs (yep again, my "get-away-sticks" need work!)
Saturday: Chest, triceps, and cardio
PM ABS:
Butterfly crunches (20 x 3)
Crunches with legs raised (20 x 3)
Bicycle (20 x 3) |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
