uriDium 
"Wanting to gain some lean mass"
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Monday Morning
25 Minutes HIIT cardio on bike/elliptical trainer.
4 x (5-7) Barbell incline bench
4 x (10-12) High Cable Cross overs
4 x (10-12) Low Cable Cross overs
4 x (10-12) Dumbell Flys
4 x (10-12) Dumbell Pullovers
(Wish my gym had a decline bench)
Monday Evening
25 Minutes HIIT cardio, running
Tuesday Morning
25 Minutes HIIT cardio on bike/elliptical trainer.
4 x (5-7) Lat pull downs
4 x (10-12) low rows
4 x (5-7) Dead lifts
2 x (30 light reps, 10 heavy reps, and hoping on one leg) calf raise machine
4 x (5-7) seated calf raise
Tuesday Evening
25 Minutes HIIT cardio, running
Wednesday Morning
25 Minutes HIIT cardio on bike/elliptical trainer.
4 x (5-7) overhead barbell press
4 x (5-7) lateral side raise
4 x (5-7) bent over lateral raise
4 x (10-12) side raise cable
1 x (10) negative dumbell shoudler press
Wednesay Evening
25 Minutes HIIT cardio, running
Thurdsay Morning
25 Minutes HIIT cardio on bike/elliptical trainer.
4 x (5-7) deep squats
4 x (5-7) leg press
4 x (10-12) seated leg raises
4 x (10-12) Hack Squats
Thursday Evening
25 Minutes HIIT cardio, running
Friday Morning
25 Minutes HIIT cardio on bike/elliptical trainer.
2 x (5-7) Standing Barbell Curls superset with
2 x (5-7) overhead french curls
2 x (10-12) concentration curls superset with
2 x (10-12) tricep push down
2 x (10-12) Hammer Curls superset with
2 x (10-12) overhead rope extenstions
1 x Sevens sets
1 x Failure tricep kick back
Friday Evening
25 Minutes HIIT cardio on bike/elliptical trainer.
Saturday Morning
Ab Workout
4 x 20 leg raises
4 x 20 weighted cable crunches
4 x 10 jack knives on swissball
4 x 30 sec bridge |
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