c0nan`s Workout Journal

[c0nan]

it`s time to share my experiences and my workouts with you and get feedback on it!

stay pumped!

[c0nan]

Training schedule August 2007

Repetitions:
Week one: 4 sets / 10 reps per exercise / cardio 30 min
Week two: 4 sets / 10 reps per exercise / cardio 40 min
Week three: 4 sets / 12 reps per exercise / cardio 50 min
Week four: 4 sets / 15 reps per exercise / cardio 60 min

Workout 1:
Chest
Bench press
Incline bench press
Incline flys
Dips
Abs
Crunches
Flat bench lying leg raise
Cardio

Workout 2:
Back
Bent over barbell row
V-Bar Pulldown
Wide-Grip Lat Pulldown
One arm dumbbell row
Dead lifts
Cardio

Workout 3:
Legs
Barbell squat 6 sets
Lying Leg Curls 6 sets
Leg extensions
Standing Barbell Calf Raise 6 sets
Standing Dumbbell Calf Raise
Abs
Crunches
Flat bench lying leg raise

Workout 4:
Shoulders, Neck
Barbell Shoulder Press
Upright Row
Dumbbell One Arm Upright Row
Dumbbell Lateral Raise
Back Flyes
Dumbbell Shrugs
Cardio

Workout 5:
Triceps
Lying Triceps Extension
Dips
Overhead Tricep Extension
Cable One Arm Tricep Extension
biceps
Bicep Machine
Incline Dumbbell Curl
One Arm Dumbbell Scott Curls
Drag Curl
Abs
Crunches
Flat bench lying leg raise

Workout 6:
Legs
Barbell squat 6 sets
Lying Leg Curls 6 sets
Leg extensions
Standing Barbell Calf Raise 6 sets
Standing Dumbbell Calf Raise

Workout 7:
Cardio

Note: This schedule i made for my current diet to reduce my body fat. It really worked so it is proofed and i can post it

Stay pumped

[c0nan]

chest
bench press 5 x 5
incline bench press 4 x 8
dumbbell flys incline bench 3 x 12
dips 2 x 20
back
wide grip lat pulldown 5 x 5
bent over barbell row 4 x 8
v-bar pulldown 3 x 12
one arm dumbell row 2 x 20
dead lifts 4 x 12
legs
squats 6 x 12
lying leg curls 6 x 12
leg extensions 4 x 12
barbell calves 4 x 12
dumbbell calves 4 x 12
shoulders
shoulder press 5 x 5
upright row 4 x 8
dumbbell one arm upright row 3 x 12
dumbbell lateral raise 2 x 15
back flyes 2 x 20
dumbbell shrugs 2 x 20
triceps
lying triceps extension 5 x 5
dips 4 x 8
overhead triceps extension 3 x 12
cable one arm triceps extension 2 x 20
biceps
biceps machine 5 x 5
incline curls 4 x 8
one arm dumbbell scott curls 3 x 12
drag curls 2 x 20