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Bike for 5 minutes just to warm up everyday before the work out, and 20-30 mins of cardio after each work out.
Monday: Chest and Abs Flat bench: light warm up, and med heavy warm up for a set of 12 each. Then 3 x 10 Incline: 3 x 10 Incline, decline, or flat dumbbell bench press: 3 x 10 Butterflies(incline, decline, or flat): 3 x 10 Pull over 3 x 10 And either peck deck, or cables: 3 x 12 Leg raises 3 x 15 crunches: 3 x 20
Tuesday: Back and calf Deadlifts: 2 warm up sets of deadlifts. Then 4 working sets 8,7,6,5. Dips: 3 x 10 Dumbbell rows: 3 x 10 Close grip pull downs: 3 x 10 Seated cable rows: 3 x 10 Pull ups: 3 x 10 Standing calf raise: 2 x 12 SLOW AS HELL Seated calf raise: 2 x 12 SLOW AS HELL
Wed: Bi's Tris and abs(I hate this day the most) Skull crushers: 3 x 10 Straight barbell curls: 3 x 10 Reverse grip bench: 3 x 10 Dumbbell hammer curls: 3 x 10 Preacher barbell curls: 3 x 10 Seated and weighted dips: 3 x 12 Bicep curl 21's, 2 sets. And some various ab work outs
Thursday: Shoulders and traps Cleans: 4 sets of 10, 8, 6, then 5. Snatches: 3 sets of 3 Dumbbell shurgs(No rolling the shoulders, slow up, squeeze, and slow down): 3 sets of 10 Military press: 3 x 10 Barbell shrugs: 3 x 10 Lat, and front raises: 3 Super sets
Friday: Legs SQUATS: 2 warm ups. 4 working sets of 10, 8, 6, then 5. Leg Press: 4 sets of 10 Step ups: 3 sets of 8 for each leg Hack squats: 3 x 10 Romanian dead lifts 3 x 10 Various shins and calf work outs. Abs also.
Saturday and Sunday are off. Occasional cigar, and hookah. And the occasional binge on food(anything in sight). Perhaps once every couple of weeks.
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