This what I been up to. Body by Design Day 1. Wt/r/s Dumbbell bench 50/10/4 Straight arm db pullovers 30/10/4 Incline db press 40/10/4 Incline db flyes 30/10/4 Pec-deck flyes 95/10/4 Bench dips 10/4 Triceps cable ex 50/10/4 One arm tricep ex 15/10/4 25 Min elliptical Random/level 12 Day 2 Lying leg raises 20/3 Twist 75/side supetset incline sit-ups 20/3 25 min elliptical Random/level 12 Day 3 Lateral pulldowns 100/10/4 Reverse grip pulldowns 100/10/4 Bent over db rows 15/10/4 Db dead lifts 65/10/4 Db shrugs 50/10/4 Face pull 30/10/4 Bb curls 50/10/5 Preacher curls 65/10/5o 25 min elliptical Random/level 12 Day 4 Abdominal chrunches to failure/3 Twist 75/side 25 min elliptical Random/level 12 Day 5 Db shoulder press 35/10/4 Bent over rear raises 15/10/4 Side db raises 15/10/4 Front db raises 20/10/4 Squats 45x2/20/3 Calf raises 45x2/20/3 Leg extensions 90/20/3 Leg curls 70/15/3 25 min elliptical Random/level 12 Day 6 and 7 Twist 75/side superset incline sit-ups 20/3 Gorilla chin crunches 5/3 25min elliptical Random/level 12
Posted on: Sun, 31 Aug 2014 16:11:17 +0000
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