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Anonymous
>>449520 Day1: -Back & Chest Set- Dumbbell Rows 8-10 Pushups 8-10 Dumbbell Rows 8-10 Flat Dumbbel Flys 8-10 -----Rest----- 4 sets -Bicep / Tricep Set- Dumbbel Curls 8-10 Lying Dumbbell Extensions 8-10 Hammer Curls 8-10 Overhead Dumbbell 8-10 ----Rest---- 4 sets
Day2: -Theighs & Hamstrings- (Make sure to not over-extend) Dumbbell Squats 8-10 Dumbbell Lunges 8-10 Ballet Squats 8-10 Stiff-legged Deadlifts 8-10 -----Rest---- 4 Sets
-Calves & Shoulders- Standing Calf Raises 8-10 Dumbbell Shoulder 8-10 Standing Calf Raises 8-10 Bent-Over Lateral -----Rest---- 4 Sets
Day3: 15-25 Upper Abs 15-25 Lower Abs ----Rest---- 4 Sets ----Run 40 minutes----
Have been on this for a while now and it's worked out pretty well. If it's too intense, double the rest, lower the weight, and up the repetition (ie: Dumbbell Rows 10-15 Pushups 10-15 ---rest---)
G'luck
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