Ads

Wednesday, October 3, 2012

tips week



Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

Workout #1Workout #2Workout #3Workout #4
Workout #5


Workout #1
EXERCISE
Set #1
Set #2
Set #3
Set #4
Set #5
Bench Press - 8-10 Reps
Incline Press - 8-10 Reps
Incline Or Flat Fly - 8-10 Reps
Dips Or Decline Press - 8-12 Reps
Cablecrossover - 12 Reps
Incline Sit-ups - max Reps
Leg Raises - 15-20 Reps
Roman Chair Sit-ups - max Reps









Workout #2
EXERCISE
Set #1
Set #2
Set #3
Set #4
Set #5
Pull-ups/pulldown - 8-10 Reps
T-bar Row - 10 Reps
Front-pulldown - 8-10 Reps
Bent Rows - 8 Reps
Cable Row - 8-10 Reps
Deadlift - 10-12 Reps
Hyperextention - 15 Reps
Crunches - 50 Reps
Incline Sit-ups - 25 Reps
Twists - 100 per side Reps





Workout #3
Barbell Curl - 6-10 Reps                                                                    Preacher Curl - 10 Reps        












Dumbell Curl  - 8-10 Reps                                   Chin-ups - max Reps
Close-grip Press - 10 Reps                                                                            Dips - max Reps     

Pushdowns - 10 Reps                                          Reverse Pushdowns/kickbacks - 10 Reps   

Cable Crunch - 25 Reps                                                    Twists - 100 per side Reps











  1. Preacher Curl - 10 Reps   ___________   
  2. Dumbell Curl - 8-10 Reps   ___________
  3. Chin-ups - max Reps_______________
  4. Close-grip Press - 10 Reps_______________
  5. Dips - max Reps______________
  6. Pushdowns - 10 Reps__________________
  7. Bench Dips - max Reps________________
  8. Reverse Pushdowns/kickbacks - 10 Reps______________
  9. Cable Crunch - 25 Reps_______________
  10. Twists - 100 per side Reps_______________







Workout #4
EXERCISE
Set #1
Set #2
Set #3
Set #4
Set #5
Barbell Press - 10 Reps
Lateral Raise - 10-12 Reps
Bent-raises - Reps
Upright Row - 10 Reps
One Arm Side Cable Raise - 15 per side Reps
Squats - 10 Reps
Leg-extention - 10-12 Reps
Leg Press - 10 Reps
Hack-squats - 10 Reps
Leg-curls - 10-12 Reps







Workout #5
EXERCISE
Set #1
Set #2
Set #3
Set #4
Set #5
Bench Press - 10 Reps
Dips - 10-12 Reps
Front Pulldown - 10 Reps
Cable Row - 10 Reps
Dumbell Press - Reps
Lateral Raise - 8-10 Reps
Barbell Curl - 10 Reps
Pushdowns - 10 Reps
Squats - 10 Reps
Leg-extention - 10-12 Reps
Incline Sit-up - 50 Reps
Leg Raises - 15 Reps

No comments:

Post a Comment

Popular Posts