Old Navy’s Quest

Weight: 150.0 pounds.

I really like this program. It calls for heavy lifting and I love pushing weight. My training partner and I do this plan on Monday, Wednesday and Friday. Tuesdays and Thursdays are for cardio and muscle recovery.

Here is how Week One went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x1

Leg Extensions – 140 x 10 x 2

Standing Calf Raise – 190 x 10 x 3

Seated Calf Raise – 70 x 10 x 3

Abs Crunches – 125 reps

Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 10 x 1

T-Bar Rows – 60 x 10 x 2

Close Grip Pull Downs – 130 x 10 x 2

Low Cable Rows – 100 x 10 x 2

Shrugs – 42.5 x 40 x 2

Dumb Bell Curls – 32.5 x 10 x 2

Abs Crunches – 125 reps

Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 155 x 10 x 1

Smith Machine Incline Press – 125 x 10 x 2

Seated Shoulder Press – 75 x 10 x 2

Dumb Bell Raises – 17.5 x 10 x 2

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 2

Abs Crunches – 125 Reps

It was a great first week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems.