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my training program "it worked for me"
Heres a little sample workout plan. Check out my gallery for results!!
Note: before each excercise I start off with 1 or 2 warm up sets depending if that bodypart is warmed up yet. Also, depending on the intesity on the last set of an excercise, I may do a drop set which I immediatly drop half the weight and do that weight to failure. All of my workouts I do are done in under in hour minus the cardio.
Monday: Chest and abs
chest:
Incline Barbell Presses 3 sets 10-12 reps
Seated machine presses 3 sets 10-12 reps
Decline dumbell presses 3 sets 10-12 reps
cable crossovers 3 sets 10-12 reps
dumbell flyes on balance ball(or whatever you call it)
3 sets 10-12 reps
abs:
hanging leg raises 3 sets 12-reps
decline crunches 25-40 reps then superset staight
into seated leg raises.
raises
15-20 min cardio walk on treadmill on incline
Tues: Arms and calves(when I do arms,I alternate bicep and tricep excercises to get a great pump)
arms:
alternate dumbell curls 3 sets 10-12 reps
Lying tricep extensions(skullcrushers) 3 sets 10-12 reps
seated machine curls 3 sets 10-12 reps
tricep cable pushdowns 3 sets 10-12 reps
hammer curls 3 sets 10-12 reps
machine dips 3 sets 10-12 reps
calves:
standing calve raises 3 sets 10-12 reps
seated calve raises 3 sets 10-12 reps
15-20 mins cardio
Weds: cardio, abs
cardio:
Jog on treadmill 2 miles, or sometimes jog a mile then switch off to stationary bike and cycle for 3 miles.
Abs:
same as Monday ab workout.
Thursday: Back and traps
Back:
Wide grip pull downs 3 Sets 10-12 reps
Hammer strength rows 3 sets 10-12 reps
close grip reverse pull downs 3 sets 10-12 reps
seated cable rows 3 sets 10-12 reps
hyperextensions 3 sets 15-20 reps (last 2 sets add on and hold 35lb plate)
traps:
hammer strength shrugs 3 sets 10-12 reps
dumbell shrugs 3 sets 10-12 reps
Friday: shoulders
Dumbell shoulder presses 3 sets 10-12 reps
side dumbell lateral raises 3 sets 10-12 reps
front dumbell lateral raises 3 sets 10-12 reps
rear delt machine 3 sets 10-12 reps
Sat: legs and calves
warm up with leg raises 3 sets 10-12 reps
Squats 3 sets 10-12 reps
hack squats 3 sets 10-12 reps
leg curls 3 sets 10-12 reps
stiff legged dealifts 3 sets 10-12 reps
seated calve raises 3 sets 15-20 reps
standing calve raises 3 sets 15-20 reps
Sun: cardio abs
Monday:Rest
Start all over on Tuesday
Depending on my energy level and how my body feels, I may skip the cardio on Sunday and rest for 2 days.
I would immediately take a Muscle milk shake after my workouts and eat my 1st meal about an hour later., the weights I would use would be as heavy as I could doing 10-12 reps without sacrificing good form. Very strict but fast and intense. Also I think I could have gotten similar results without the supplements but it did enhance my diet and training. You can't look at supplements as magic bullets. Without the proper nutrition and training, you are wasting your money buying those things.I tell you what though, Muscle Milk does make the dieting easier. It's hands down the best tasting protien shake out there. My favorite flavors are Chocolate milk and peanut butter chocolate.I also took Thermodymnx from eas, No-Xplode, Multi-vitamins,Glucosamine,promax protien bars, and Lean Body MRPS.
Click on pics below for results
Last edited by ebone45; 06-22-2005 at 03:18 AM.
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haha..
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