Article Index

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Workout Definition
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