nilla10wafer 
"stay strong, get stronger, stay lean"
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Week 2-4 Day 1 = January 18th 2009
Day 1-a.m run
p.m-HIT (15 min)
Chest/back (pullups): 2x
Standard pushup max
chin up max
Wide grip pushup max
overhand pullup max
close grip pushupmax
wide grip asst pullup max OR lat pulldowns 3x12,10,8
chest fly (cable or DB)3-4 x 12,10,8,8
Decline pushup max
Day 2-a.m run-light 2-4 miles
p.m Legs
Squat 4x 12,10,8,6
split squats 2x15
ABD/ADD 3x12-15
Lunges 3x16 steps wtd
Ham curl 3x10
Quad ext 3x10
Calf Raise 2x20-25
Day 3 a.m walk/run with Dog
p.m Rest
Day 4 a.m Run 2-3 miles
p.m HIT (15-20 min)
Shoulders:
Push Press 4x12,10,8,6
Lateral Raise 2x12-15
ab work
Upright Row 3x15,12,10
Frontal Raise 3x10
ab work
IR/EX
Rear delt 3x10
Day 5 a.m Run 2-3 miles
p.m Arms
DB bicep curl/preacher 3x10-12
Rope extensions 3x10-12
Curl up hammer downs 2x10
close grip bench 2x10
Static curls 2x16
Chair Dips 2xmax
Reverse curls 2x10-12
pull downs 2x10-12
strip set bicep 4 wts 8 reps
Day 6 a.m run 2-3 miles
p.m Rest or, second cardio (bike, walk dog, play basketball)
Day 7 a.m walk dog
p.m Rest
This changes every 2-3 weeks, but this is typical |
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