newstartnyc 
"To follow my workout and diet plan for a month straight. No missing days, working out hard and learning proper from and technique. Follow my nutrition plan as well.
I dont have a weight loss goal yet. Since the beginning weight loss happens fas"
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I am doing this program as per my trainer. It has been a long time since I tested my body consistantly. I also recently quit smoking. All opinions are appreciated.
Cardio 7 days a week 20 min morning and 20 minutes evening
Monday
Exercise Reps Sets
Leg Press 15-20 2
Lying Leg Curl 12-15 2
Seated Calf Raise 15-20 2
Bench Press 10-12 2
Bent Over DB row 10-12 2
Shoulder Press w/DBs 12-15 2
Bicep DB Curls 12-15 2
Tricep Pushdowns 12-15 2
Leg Raises Fail 2
Crunches Fail 2
Wednesday
Exercise Reps Sets
Step ups 6-12 2
Straight Leg Deadlifts 12-15 2
DB Bench Press 10-12 2
Pulldowns 10-12 2
Lateral shoulder raises 10-12 2
Bicep EZ bar curls 10-12 2
Tricep Dumbbell Extentions 12-15 2
Leg Raises fail
Crunches fail
Frid ay
Exercise Reps Sets
Leg Press 15-20 2
Lying Leg Curl 12-15 2
Seated Calf Raise 15-20 2
Bench Press 10-12 2
Bent Over DB row 10-12 2
Shoulder Press w/DBs 12-15 2
Bicep DB Curls 12-15 2
Tricep Pushdowns 12-15 2
Leg Raises Fail 2
Crunches Fail 2 |
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