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Day 1 & 3 Exercise Incline Barbell Bench Press Bent Over Barbell Row Medium GripPull Up Smith Overhead1

x 10 Press Wide Grip Upright Row Hanging Leg Raise Floor Crunch Warm Up Working Sets Rest

Day 2 & 4 Exercise Warm Up Working Sets Rest r

Ideal l

1/15/2014

2 x 10-15

3 x 4-8

2 min Barbell Curl

1 x 10-15

3 x 4-8

2 min arm 16.38 16.38 12.5

2 x 10-15

3 x 4-8

2 min

Close Grip Bench Press

1 x 10-15

3 x 4-8

2 min calf 16.32 16.32 14.75

3 x 4-8

2 min Squat

2 x 10-15

3 x 6-10

3 min neck 14.615 14

3 x 4-8

2 min Leg Press

3 x 6-10

2 min Chest 41.52897 37.5

3 x 4-8

2 min

Romanian Deadlift Seated Calf Raise

1 x 10-15

3 x 6-10

2 min waist (navel) 31.39 31.5 21.75

3 x 1015 3 x 1015

1 min

1 x 10-15

3 x 6-10 3 x 10-15

2 min thigh 1 min 24.5

1 min InclineSit Up

Day 8 & 10 Exercise Incline Barbell Bench Press Bent Over Barbell Row Medium GripPull Up Smith Overhead1 x 10 Press Wide Grip Upright Row Hanging Leg Raise Floor Crunch Warm Up Working Sets Rest

Day 9 &11 Exercise Warm Up Working Sets Rest

2 x 10-15

3 x 4-8

2 min Barbell Curl

1 x 10-15

3 x 4-8

2 min

2 x 10-15

3 x 4-8

2 min

Close Grip Bench Press

1 x 10-15

3 x 4-8

2 min

3 x 4-8

2 min Squat

2 x 10-15

3 x 6-10

3 min

3 x 4-8

2 min Leg Press

3 x 6-10

2 min

3 x 4-8

2 min

Romanian Deadlift Seated Calf Raise

1 x 10-15

3 x 6-10

2 min

3 x 1015 3 x 1015

1 min

1 x 10-15

3 x 6-10 3 x 10-15

2 min 1 min

1 min InclineSit Up

Day 1 & 3 Exercise Incline Dumbbell Bench Press Dumbbell Bench Press Wide Grip Pull 1 x 10 Up Dumbbell Row Side Lateral Raise Seated Dumbbell Press InclineCrunches Hanging Knee Raise 1 x 1015 Warm Up 2 x 1015 Working Sets 4 x 8-12 3 x 8-12 4 x 8-12 3 x 8-12 4 x 8-12 3 x 8-12 3 x 1520 3 x 1520 Rest Periods 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec 45 sec 45 sec

Day 2 & 4 Exercise Dumbbell Curl Skullcrushers Single Leg Press Squat Leg Curl 1 x 1015 Warm Up 1 x 1015 1 x 1015 2 x 1015 Working Sets 4 x 4-8 4 x 4-8 3 x 6-10 3 x 6-10 3 x 6-10 3 x 6-10 3 x 1520 Rest Periods 90 sec 90 sec 90 sec 2 min 90 sec 90 sec 45 sec

Standing Calf 1 x 10Raise 15 Hanging Leg Raise

Day 8 & 10 Exercise Incline Dumbbell Bench Press Dumbbell Bench Press Wide Grip Pull 1 x 10 Up Dumbbell Row Side Lateral Raise Seated Dumbbell Press InclineCrunches Hanging Knee Raise 1 x 1015 Warm Up 2 x 1015 Working Sets 4 x 8-12 3 x 8-12 4 x 8-12 3 x 8-12 4 x 8-12 3 x 8-12 3 x 1520 3 x 1520 Rest Periods 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec 45 sec 45 sec

Day 9 &11 Exercise Dumbbell Curl Skullcrushers Single Leg Press Squat Leg Curl 1 x 1015 Warm Up 1 x 1015 1 x 1015 2 x 1015 Working Sets 4 x 4-8 4 x 4-8 3 x 6-10 3 x 6-10 3 x 6-10 3 x 6-10 3 x 1520 Rest Periods 90 sec 90 sec 90 sec 2 min 90 sec 90 sec 45 sec

Standing Calf 1 x 10Raise 15 Hanging Leg Raise

Day 1 & 3 Exercise Warm Up Working Sets Rest Periods 1 min between Supersets

Day 2 & 4 Exercise Superset:Incline Dumbbell Curl&Overhead Dumbbell Tricep Extension Superset:Smith Machine Squat&Dumbbell Romanian Deadlift Superset:Leg Extension&Seated Leg Curl Warm Up Working Sets Rest Periods 1 min between Supersets

Superset:Dumbbell Bench 2 x 10Press&Two 15 Arm Dumbbell Row Superset:Incline Dumbbell Fly&Close-Grip Pull Up Superset:Incline Machine Chest Press&Machine Row Superset:Dumbbell Front 1 x 10Raise&Dumbbell 15 Side Lateral Superset:Hanging Leg Raise& InclineSit Up

3 x 1015

1 x 1015

4 x 1015

3 x 1015

1 min between Supersets

2 x 1015

3 x 1015

1 min between Supersets

3 x 1015

1 min between Supersets

3 x 1015

1 min between Supersets

3 x 1015

1 min between Supersets

Single Leg Calf Raise

1 x 1015

3 x 1015

30 sec

4 x 1520

30 sec between Supersets

Floor Crunch

4 x 1520

30 sec

Day 8 & 10 Exercise Warm Up Working Sets Rest Periods 1 min between Supersets

Day 9 &11 Exercise Superset:Incline Dumbbell Curl&Overhead Dumbbell Tricep Extension Superset:Smith Machine Squat&Dumbbell Romanian Deadlift Superset:Leg Extension&Seated Leg Curl Warm Up Working Sets Rest Periods 1 min between Supersets

Superset:Dumbbell Bench 2 x 10Press&Two 15 Arm Dumbbell Row Superset:Incline Dumbbell Fly&Close-Grip Pull Up Superset:Incline Machine Chest Press&Machine Row Superset:Dumbbell Front 1 x 10Raise&Dumbbell 15 Side Lateral Superset:Hanging Leg Raise& InclineSit Up

3 x 1015

1 x 1015

4 x 1015

3 x 1015

1 min between Supersets

2 x 1015

3 x 1015

1 min between Supersets

3 x 1015

1 min between Supersets

3 x 1015

1 min between Supersets

3 x 1015

1 min between Supersets

Single Leg Calf Raise

1 x 1015

3 x 1015

30 sec

4 x 1520

30 sec between Supersets

Floor Crunch

4 x 1520

30 sec