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bwleung89
Posts: 55 Member
Monday: Cardio
Stretch
10 min @ 6mph
10 min @ 6.7mph
10 min @ 6mph
10 min cardio choice
5 min cooldown
Stretch
Tuesday: Upper Body
10 min cardio warmup
Bench (1 set of 8 reps @ 135, 4 sets of 6 reps @ 225)
DB Curls (4 sets of 8 reps @ 40s)
DB Incline (1 set of 8 reps @ 40s, 4 sets of 6 reps @ 70s)
DB Lawnmower (4 sets of 8 reps @ 70s)
In and Outs (3 sets of 30)
Close Grip Pulldown (4 sets of 10 @ 155)
Machine Flys (4 sets of 10 @ 180)
Weighted Leaners (4 sets of 15 @ 55)
Assisted Dips (4 sets of 8 @ 75)
Shrugs (4 sets of 12 @ 295)
3 sets of 1 min situps w/ 1 min rest inbetween
5 min of 20 pushups per min
10 min cardio cooldown
Wednesday: Cardio Again
Thursday: Lower Body
10 min warmup
Squat (1 set of 8 reps @ 135, 4 sets of 8 reps @ 225)
Machine Calf Raises (4 sets of 10 @ 175)
Back Extensions (4 sets of 8 @ 10)
Side Bridges (3 sets of 30 sec each side)
Leg Extensions (4 sets of 9 @ 130)
Leg Curls (4 sets of 9 @ 100)
Leg Lifts (3 sets of 15)
5 min of 20 pushups per min
10 min cooldown
Friday: Cardio Again
Stretch
10 min @ 6mph
10 min @ 6.7mph
10 min @ 6mph
10 min cardio choice
5 min cooldown
Stretch
Tuesday: Upper Body
10 min cardio warmup
Bench (1 set of 8 reps @ 135, 4 sets of 6 reps @ 225)
DB Curls (4 sets of 8 reps @ 40s)
DB Incline (1 set of 8 reps @ 40s, 4 sets of 6 reps @ 70s)
DB Lawnmower (4 sets of 8 reps @ 70s)
In and Outs (3 sets of 30)
Close Grip Pulldown (4 sets of 10 @ 155)
Machine Flys (4 sets of 10 @ 180)
Weighted Leaners (4 sets of 15 @ 55)
Assisted Dips (4 sets of 8 @ 75)
Shrugs (4 sets of 12 @ 295)
3 sets of 1 min situps w/ 1 min rest inbetween
5 min of 20 pushups per min
10 min cardio cooldown
Wednesday: Cardio Again
Thursday: Lower Body
10 min warmup
Squat (1 set of 8 reps @ 135, 4 sets of 8 reps @ 225)
Machine Calf Raises (4 sets of 10 @ 175)
Back Extensions (4 sets of 8 @ 10)
Side Bridges (3 sets of 30 sec each side)
Leg Extensions (4 sets of 9 @ 130)
Leg Curls (4 sets of 9 @ 100)
Leg Lifts (3 sets of 15)
5 min of 20 pushups per min
10 min cooldown
Friday: Cardio Again
0
Replies
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Do you have your mail delivered straight to the gym? (lol)0
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I am actually suprised, if i keep my rest down to under a minute like i should im only there for about an hour to an hour and a half per day0
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