Article Index
Page 4 of 12
Workout Definition |
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Day | Muscle Group | Exercise | Set x Reps | Recovery Time |
MONDAY | ALL | RUNNING | 5 MIN | 0 |
MONDAY | ABDOMINALS | ABDOMINALS AT PARALLELS WITH LEGS EXPANSES | 3X30 | 30 |
MONDAY | ABDOMINALS | TWIST WITH MACHINE | 3X30 | 30 |
MONDAY | PECTORALS | OPENING FLAT BENCH | 5 X 6 | 50 |
MONDAY | PECTORALS | DISTENSIONS HIGH BENCH | 3x8-6-4 | 60 |
MONDAY | PECTORALS | OPENING DISCLAIMED BENCH | 3x8-6-4 | 60 |
MONDAY | BICEPS | CURL WITH HANDLEBARS STANDING | 5 X 6 | 50 |
MONDAY | BICEPS | CURL AT LARRY SCOTT | 3x8-6-4 | 60 |
MONDAY | BICEPS | CURL AT CABLE | 3x8-6-4 | 60 |
MONDAY | ALL | RUNNING | 20 MIN | 0 |
TUESDAY | ALL | STEP | 5 MIN | 0 |
TUESDAY | ABDOMINALS | CRUNCH AT GROUND | 3X30 | 30 |
TUESDAY | DELTOIDS | SLOW BEHIND WITH ROCKER | 5 X 6 | 50 |
TUESDAY | DELTOIDS | FRONTAL RAISE WITH HANDLEBARS | 3x8-6-4 | 60 |
TUESDAY | DELTOIDS | LATERLA RAISE WITH CABLES | 3x8-6-4 | 60 |
TUESDAY | QUADRICEPS | HORIZONTAL LEG PRESS | 5 X 6 | 50 |
TUESDAY | QUADRICEPS | LEG EXTENSION | 3x8-6-4 | 60 |
TUESDAY | HAMSTRINGS | LEG CURL | 3x8-6-4 | 60 |
TUESDAY | ALL | BIKE | 30 MIN | 0 |
THURSDAY | ALL | BIKE | 5 MIN | 0 |
THURSDAY | LAT | ROWING WITH ROCKER | 5 X 6 | 50 |
THURSDAY | LAT | LAT MACHINE FORWARD | 3x8-6-4 | 60 |
THURSDAY | LAT | LAT MACHINE BACKWARD | 3x8-6-4 | 60 |
THURSDAY | CALVES | CALF SITTING | 5 X 6 | 50 |
THURSDAY | CALVES | CALF STANDING AT MACHINE | 3x8-6-4 | 60 |
THURSDAY | ALL | BIKE | 30 MIN | 0 |
FRIDAY | ALL | BIKE | 5 MIN | 0 |
FRIDAY | TRICEPS | DISTENSIONS FRENCH PRESS ON FLAT BENCH | 5 X 6 | 50 |
FRIDAY | TRICEPS | DISTENSIONS AT LAT MACHINE | 3x8-6-4 | 60 |
FRIDAY | TRICEPS | GRIP TIGHT DISTENSION ON FLAT BENCH | 3x8-6-4 | 60 |
FRIDAY | ALL | RUNNING | 30 MIN | 0 |