This is the new work out plan let me know what you think. Monday- Chest and Triceps Sets Reps Barbell Bench Press 4 10 Incline Bench Press 4 8 Decline Bench Press 4 8 Dumbbell Fly’s 4 10 Dumbbell Pullover 4 8 Triceps Sets Reps Triceps Extension 4 10 Triceps Bench Dip 5 15 Tuesday- Back and Biceps Sets Reps One Arm Dumbbell Row 3 8 Seated Row 2 8 Bent Over Barbell Row 2 8 Lat Pull Down 3 10 Biceps Sets Reps Standing Barbell Curl 3 8 Close Grip Preacher Curl 3 8 Incline Dumbbell Curl 2 12-14 Concentration Curl 2 10 WEDNESDAY - REST DAY/CARDIO 60min Walk/Run and 5 min jump rope Thursday- Shoulders and Forearms Sets Reps Shoulder Press 3 10 Dumbbell Reverse Fly 3 8-10 Military Press 4 10 Dumbbell Lateral Raise 2 10 Dumbbell Shrugs 2 10 Upright Row 2 10 Forearms Sets Reps Standing Wrist Curl 4 10 Barbell Wrist Curl 4 10 Friday- Legs Sets Reps Squat/Leg Press 5 10 Leg Curl 3 12 Calves Sets Reps Standing Calf Raise 5 25 Seated calf Raise 2 12 Cardio Everyday 10 minutes warm up then Stretching with 30 run after each workout
Posted on: Wed, 14 Aug 2013 22:18:06 +0000
Trending Topics
Recently Viewed Topics
© 2015