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Anonymous
>>314535
Wednesday (off)
Thurs (Chest, Tri-concentration, shoulders) Lighter day Bench Cycle DB Bench 2x DB Military 2x Upright Rows 3x Torture 3x and 3x15 (Flat bench with EZ curl bar, tricep extension lying on bench, then pressout for 15). Rest for 1 to 2 minutes and repeat. Your triceps will grow! Light DB raises 3x Pushups 3x Forearms Abs Cardio (same)
Friday (Legs, Back and Bi's) One legged Squats 3x Leg Press 3x One legged leg extensions 3x One legged legs curls 3x Back (a-frame) 3x Back (choose) 2x Biceps (db curl) 3x (heavy) Biceps (choose) * high rep burnout Forearms Abs Cardio (same)
Remember, variation is the best. This is just a basic workout that I follow. I change it up periodically to shock my body. Each weight workout should take no longer then 1hr to 1:15 and the cardio is only 20 minutes. If you decide to try my workout let me know! You will see results if you take my advice!
Take charge! [End]
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