Monday and Friday:
Feedback wanted... :-)
Chest - Bench Press Machine [4 x 8-12] 30-60 Sec.
Chest - Machine Incline Chest Press [3 x 8-12] 30-60 Sec.
Triceps - Dip [3 x Max] 30-60 Sec.
Back - Cable Seated Row - [4 x 8-12] 30-60 Sec.
Back - Wide-Grip Lat Pulldown [3 x 8-12] 30-60 Sec.
Back - Back Extensions - Hyperextensions [3 x 8-12] 30-60 Sec.
Shoulders/back - Reverse Pec dec [4 x 8-12] 30-60 Sec.
Shoulders - Dumbbell Lateral Raise [4 x 8-12] 30-60 Sec.
Abs x Ab Crunch Machine [3 x Max] 30-60 Sec.
Cardio - Stationary Bike 20 mins hard interval
Wednesday and Sunday:Chest - Machine Incline Chest Press [3 x 8-12] 30-60 Sec.
Triceps - Dip [3 x Max] 30-60 Sec.
Back - Cable Seated Row - [4 x 8-12] 30-60 Sec.
Back - Wide-Grip Lat Pulldown [3 x 8-12] 30-60 Sec.
Back - Back Extensions - Hyperextensions [3 x 8-12] 30-60 Sec.
Shoulders/back - Reverse Pec dec [4 x 8-12] 30-60 Sec.
Shoulders - Dumbbell Lateral Raise [4 x 8-12] 30-60 Sec.
Abs x Ab Crunch Machine [3 x Max] 30-60 Sec.
Cardio - Stationary Bike 20 mins hard interval
Upper Legs - Leg Extensions [3 x 8-12] 30-60 Sec.
Upper Legs - Leg Press [3 x 8-12] 30-60 Sec.
Upper Legs - Seated Leg Curl [4 x 8-12] 30-60 Sec.
Lower Legs/calves - Seated calves extensions [4 x 8-12] 30-60 Sec.
Biceps - Barbell Curl [4 x 8-12] 30-60 Sec.
Triceps - Cable Triceps Pushdown [4 x 8-12] 30-60 Sec.
Abs - Ab Crunch Machine [3 x Max] 30-60 Sec.
Cardio - Stationary Bike 20 mins hard interval
Upper Legs - Leg Press [3 x 8-12] 30-60 Sec.
Upper Legs - Seated Leg Curl [4 x 8-12] 30-60 Sec.
Lower Legs/calves - Seated calves extensions [4 x 8-12] 30-60 Sec.
Biceps - Barbell Curl [4 x 8-12] 30-60 Sec.
Triceps - Cable Triceps Pushdown [4 x 8-12] 30-60 Sec.
Abs - Ab Crunch Machine [3 x Max] 30-60 Sec.
Cardio - Stationary Bike 20 mins hard interval
Feedback wanted... :-)
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