vtecaccord88 
"Vacation on the beach"
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Day 1:
4 sets of incline press 8-12 reps.
4 sets of dips 12-15 reps.
Finish off with 4 sets of cable flys 12-15 reps
Day 2:
3 sets of chins or assisted chins 8-12 reps with stretching the back in between each set.
4 sets of low rows squeezing each rep for a second. 10-12 reps.
4 sets of behind the neck pull downs holding each rep for a second. 10-12 reps.
3 sets of shrugs with dumbbells 15-20 reps with a full stretch between each rep.
4 sets of dumbbell over head press 12-15 reps.
4 sets of dumbbell side laterals 12-15 reps.
4 sets of dumbbell front raises 12-15 reps.
Day 3:
4 sets cable pushdowns 12-15 reps.
4 sets of overhead dumbbell presses 12-15 reps.
3 sets of dips 10-15 reps leaning backwards so that it takes the strain off of the chest.
4 sets of alternating curls 10-15 reps.
4 sets of preacher curls 10-15 reps.
3 sets of hammer curls 12-15 reps.
Day 4:
5 sets of leg extensions 10-15 reps.
5 sets of leg press 10-15 reps.
3 sets of lunges 15-20 reps.
5 sets of stiff legged dead lifts 10-15 reps squeezing the hamstring muscles.
5 sets of leg curls 10-15 reps |
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