October 30, 2009
October 30, 2009A.M. 30 min cardio
P.M.
October 26, 2009
October 28, 2009Reverse-grip bench 3×6-8
Incline DB bench 3×6-8
Incline flite bench 3×6-8
Cable X-overs 7×10
Hanging Leg Raises 3×17
Decline reverse crunches 3×10
30 min cardio
October 24, 2009
October 28, 2009Cable curls 3×10
Rope pressdowns 3×10
Incline DB curls 3×10
Overhead rope extensions 3×10
Hammer curls 3×10
Dips 3×20
30 min cardio
October 23, 2009
October 25, 2009Incline BB bench 3×6-8
Incline DB bench 3×6-8
Incline flite bench 3×8
Incline cable x-over 7×10
Standing calf raises 4×15, 3×8
30 min cardio
Incline DB bench 3×6-8
Incline flite bench 3×8
Incline cable x-over 7×10
Standing calf raises 4×15, 3×8
30 min cardio
October 21, 2009
October 25, 2009Leg Extensions 2×20
Safety Squat 3×6-8
DB Lunges 3×15
Leg Press 3×6-8
Single leg extensions 3×15
Standing leg curls 3×6-8
Lying leg curls 3×6-8
Hanging Leg raises 3×16
Cable crunches 3×15
30 min cardio
October 20, 2009
October 25, 2009Wide-grip chins 3×6-8
Narrow-grip chins 3×6-8
Reverse-grip BB rows 3×6-8
DB rows 3×6-8
Straight-arm pulldowns s/s with High pulley rows 7×12
Standing calf raises 7×15
Seated calf raises 3×10
Leg press calves 3×10
262g Protien
162g Carbs
37g Fats
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