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Best Schedule

Best Schedule

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Published by api-26140473

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Published by: api-26140473 on Oct 17, 2008
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03/18/2014

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Monday:
Biceps:Barbell Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.
Preacher Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.
Concentration Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.

After the weights do 1 or 2 sets of chin-ups 15 to 20 reps then 20 to 30 minutes on the
treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
and last but not least the Tanning Bed .

Tuesday
Chest
Incline Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.
Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.
Pec Deck or Flyes
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.
After the Weights do 1 or 2 sets of tricep pull downs 15 to 20 reps and then your Ab
routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
Wednesday
LatsChin ups

Set#1 & Set #2 15 Reps
Set#3 & Set#4 12 Reps
Set#5 & Set#6 8 to 10 reps

Bent Over Row
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.
Lat Pull Downs
Set#1 & Set #2 15 Reps warm-up weight very little rest
between sets
Set#3 & Set#4 12 Reps Add some weight to make it working
sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to
the wall.

After the weights do 1 or 2 sets of barbell curls 15 to 20 reps then 20 to 30 minutes on the
treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
and last but not least the Tanning Bed .

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