tribaltattoos75 
"My short term goals are to reduce body fat, to gain muscle mass, and get stronger much stronger. Also I also want to get my walks up to 2 miles in 30 minutes. Current walk is 1.25 miles."
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4 day split
Day 1
Flat bench press - 1 warm up set of 12 reps 2 working sets of 8 reps and 1 working set of 6 reps
Incline bench press - same sets and reps as flat bench
Flat fly - 1 working set of 12 reps 1 working set of 10 reps and 1 working set of 8 reps
Incline fly - same set & reps as flat fly
Standing curl - same sets and reps as flat bench
Concetration curl - same sets and reps as flat bench
Hammer curl - same sets and reps as flat bench
note: hammer and concetration curls are alternated each cycle
Day2
Squats - 1 warm up set of 12 reps 2 working sets of 8 reps
and 1 working set of 6 reps
Leg extentions - 1 warm up set of 12 reps 2 working sets of 10 reps 1 working set of 8 reps
Leg curl - same sets and reps as leg extentions
Calf raise - same sets and reps as leg extentions
note: calf raises alternate between sitting and standing each cycle
Day 3
Lat pull downs - 1 warm up set of 12 reps 2 working sets of 8 reps and 1 working set of 6 reps
Bent over rows - same sets and reps as lat pull down
low cable rows - same sets and reps as lat pull down
Wrist curls - 1 warm up set of 10 reps 2 working sets of 8 reps and 1 working set of 6 reps
Reverse wrist curls - same sets and reps as wrist curls
Day 4
Upright rows - 1 warm up set of 12 reps 2 working sets of 8 reps and 1 working set of 6 reps
Lateral raises - same sets and reps as upright rows
Shrugs - same sets and reps as upright rows
Close grip bench press - 1 warm up set of 12 reps 2 working sets of 8 reps and 1 working set of 6 reps
Push downs - same sets and reps as close grip bench
Overhead cable extentions - same sets and reps as close grip bench
Day 5 - Rest day
Repeat Cycle
Cardio & abs - 3 times a week |
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