stephyd123 
"I strive to continue losing weight and to gain more muscle. I really want to compete or get into fitness modeling someday so hopefully I can get my body fat down and really gain the muscle I know I can get!"
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I do 3 days of weight training and 2 days of straight cardio. Each week rotates, 1 week is Day A (a) Day B(a) Day A(b), then the next week is Day B(b) Day A(a) Day B(b).
Day A (a) ---Day A (b)
Chest- Incline Bench ---Flat Bench
Wide Fly ---Fly
Shoulder-Shoulder Press ---Straight Arm
-Shoulder Fly ---Incline Shoulder
Triceps-Dip ---Cable Pull
-Free weight extension ---Sit Down Extension
Back-Lat Pulls ---Wide Back Fly
-Bending Back Extenstion ---Row
Day B (a)
Biceps-Curls (Barbell) ---Seated Curls
-Curls (Dumbbell) ---Hammer Curls
Calves-Standing Raise -Seated Calf
Hamsts-Standing Lunge ---Hip In
-Leg Curl ---Reverse Leg Curl
Quads-Hip Out ---Standing Squat(Barbell)
-Machine Squat ---Leg Raise |
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