DoubleD_1990
01-05-2009, 06:36 PM
Abs, always every other day
Monday-Chest/Bicep
20min HIIT session
Decline Flyes 3 sets 10 reps ea.
Decline Benchpress 3 sets 10 reps ea
Incline Flyes 2 sets 8 reps ea.
Incline Benchpress 3 sets 8 reps ea.
Bicep curls 3 sets 12 reps
Hammer curls 2 sets 10 reps
Cross hammer curls 4 sets 15 reps.
Forearms
Wrist curls and reverse 2 sets ea, Failure
End with a mile run 10min pace.
Tuesday- Off
Wednesday-Legs
Quads
Wide stance squats 2 sets 10 reps
Overhead barbell squats 3 sets 12 reps
Leg extensions 4 sets 8 to 10 reps
Lunges 3 reps 12 reps
Hamstrings
Deadlifts 4 sets 10 reps
Leg Curls 4 sets 8 reps
Thursday- Shoulders/triceps
**Alternate which body part goes first**
Begin with 1 mile warm-up 10min pace
Shoulders
Side Laterals 3 sets 10 to 12 reps
Front Laterals 3 sets 10 to 12 reps
Bent over laterals 4 sets 8 to 12 reps
{Occasional} Shrugs 3 sets 10 to 12 reps
Triceps(supersetted)
Kickbacks 3 sets 10 to 15 reps
Weighted dips 2 sets 10 reps
Tricep extensions 3 sets 10 reps
End with 1 mile 10 min pace
Friday-Back/Calves
Traps
{Occasional} Shrugs 3 sets 10 to 12 reps
Rows 4 sets 10 reps
Lats
Need to know if I should do Pull ups or lat pulldowns
Straight-arm Lat pulldown 2 sets 8 reps
Middle Back
Bent over rows 3 sets 8 to 10 reps
One arm dumbell rows 3 sets 10 reps
Lower back
Good mornings 4 sets 10 reps
Calves
Calve raises aim for 100 reps in under 2 mines
1 legged calve raises till fail
Saturday-Off
Sunday- Early morning 1 hr High Intensity cardio session
Monday-Chest/Bicep
20min HIIT session
Decline Flyes 3 sets 10 reps ea.
Decline Benchpress 3 sets 10 reps ea
Incline Flyes 2 sets 8 reps ea.
Incline Benchpress 3 sets 8 reps ea.
Bicep curls 3 sets 12 reps
Hammer curls 2 sets 10 reps
Cross hammer curls 4 sets 15 reps.
Forearms
Wrist curls and reverse 2 sets ea, Failure
End with a mile run 10min pace.
Tuesday- Off
Wednesday-Legs
Quads
Wide stance squats 2 sets 10 reps
Overhead barbell squats 3 sets 12 reps
Leg extensions 4 sets 8 to 10 reps
Lunges 3 reps 12 reps
Hamstrings
Deadlifts 4 sets 10 reps
Leg Curls 4 sets 8 reps
Thursday- Shoulders/triceps
**Alternate which body part goes first**
Begin with 1 mile warm-up 10min pace
Shoulders
Side Laterals 3 sets 10 to 12 reps
Front Laterals 3 sets 10 to 12 reps
Bent over laterals 4 sets 8 to 12 reps
{Occasional} Shrugs 3 sets 10 to 12 reps
Triceps(supersetted)
Kickbacks 3 sets 10 to 15 reps
Weighted dips 2 sets 10 reps
Tricep extensions 3 sets 10 reps
End with 1 mile 10 min pace
Friday-Back/Calves
Traps
{Occasional} Shrugs 3 sets 10 to 12 reps
Rows 4 sets 10 reps
Lats
Need to know if I should do Pull ups or lat pulldowns
Straight-arm Lat pulldown 2 sets 8 reps
Middle Back
Bent over rows 3 sets 8 to 10 reps
One arm dumbell rows 3 sets 10 reps
Lower back
Good mornings 4 sets 10 reps
Calves
Calve raises aim for 100 reps in under 2 mines
1 legged calve raises till fail
Saturday-Off
Sunday- Early morning 1 hr High Intensity cardio session