Goodbye Figure; Hello NPC Fitness!

Wed., March 14, 2007

CHEST/BICEPS/ABS

Decline BB Press (slightly wider overhand grip, no thumb)

1×6 @ 65

1x 14-16 (F) @ 35

**repeated above sequence three times**

Goal is to go heaviest weight for 6 reps w/ perfect form, no rest immediatly drop weight by half (or as close as possible) and rep to failure; and then repeat that cycle.

*all DB weight is per hand

Decline DB Fly

1 sets of 15 reps @ 17 lbs SLOW

1 set of 15 @ 15 lbs SLOW

1 set of 8 @ 20 lbs SLOW

Standing (Split stance) Cable Cross Plate loaded Flys (unstable pully)

1×6 @ 35

1×12 @ 20 ~ muscles very fatigued by this time in the work out

**repeated above sequence three times**

Preacher Curls

1×6 @ 55

1×9 @ 30

**repeated above sequence 2 times**

Seated Hammer DB curls NO BACK SUPPORT

1×6 @ 17 lbs

1 x 10 @ 20

**repeated above sequence 2 times**

ABS

Power Scissor Abs

3 sets of 20 second cycles (these kill me)

Bicycle (full ROM elbow-to-knee) w/ full core integration

3 sets of 20 second cycles

Hanging Bent Knee Raise

3 sets of (F) 18-20

Hanging Straight legged raises (legs to hip height, feet fully flexed through out)

3 sets of 8-10

Cardio

Treadmill @ 8-10.% incline x 41 minutes @ 3.8-4.0 mph + 2 minutes cool down @ 2% incline & 3.0 mph

:D

This entry was posted on Thursday, March 15th, 2007 at 8:53 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.