longday780’s BodyBlog

"I will advertise stevep78  and fitnesspoynters.com on my bodyspace page for the next 10 weeks"…

Monday 12/10  30 min Hiit  Chest and tri’s

   Bench, fly machine, cable fly’s

  Skull crushers( to forehead  then to chin), 1 arm tri oh press,rope press

  Tuesday 45 min moderate intervals on elliptical ( empty stomach) / rear delts , shoulders

Bentover rows  2×10@65….2×6@75

Rear delt fly 2×12@35….1×10@40….2×8@45  (never thought i could go that heavy)

Front raises  15’s( Dbells) 2×10 reps…17.5 Dbells 2×8 reps

Side Laterals 15’s “   “  2×10-12…..17.5’s 2×8 reps

Rear Delt fly on bench  10’s (each hand) 3×10 reps

Rear delt cross on cables 20( each side of cable )x15…30×10( 2 sets )

V Rope pull in’s 2×10 reps @70 lbs ….2×8@80 lbs

   Wedsday 20 min Hiit  ( had treadmill up to 12mph for 30-40 sec then recover )     AWESOME      Legs/ CAlves ( new rep range from m&F hers)  see how it goes

 Squat 4×4@ 165 lbs ( Not smith machine either) Load the bar…then 2×12@100lbs

Bulgarine squat  leg 3×4 @2(25dbells)…2×12@15’s

Leg Ext  3×4@145 Hell yes….2×12@80  what a burn !!

 Step Ups 3×4@2(25lb bells each hand )….2×12@15lb bells each hand )

Smith Calf raises 4×12@110

Leg Press 1×10@280..1×10@300..1×8@320 2 times …. heaviest i have ever went!!

Thursday  45 min Cybex machine … No weights

 Friday 30 Min Hiit  treadmill at 2-3% inclime whole time .. OMG  LOL… Back/ Biceps

 Deadlifts 2×10@85…2×8@95

Lat pulldowns 3×4@90…2×12@70

Seated rows 3×4@80…2×12@50-60lbs

1 Arm row 3×4@45 dbell….2×12@30dbell

Barbell Curls 4×4@65…2×12@50

Incline Curls 3×6@20lb dbells…2×12@15lb dbells

Ezbar preacher curls 3×6@65

 Saturday

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