rj1965’s BodyBlog

Mondays:

 

Morning

Chest/Back/Abs

 

Bench Press                       
      3 sets x 12

DB Incline Press                       3 sets x 12

Cable Crossover                      3 sets x 12
Decline Press                   Â
 Â Â Â Â Â Â Â  3 sets x 12
 

Wide Grip Pulldowns                3 sets x 12

Narrow Grip Pulldowns            3 sets x 12       

Seated row                    Â
 Â Â Â Â Â Â Â Â Â  3 sets x 12                               

One arm DB row                    Â
  3 sets x 12

 

Ab crunches                  
           200 reps
Running                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  30 min.

 

Tuesday: Shoulders, Biceps, Triceps

 

DB Shoulder Press                   3 sets x 12

DB Side Lat Raise                    3 sets x 12

Reverse Pec Dec                    Â
  3 sets x 12

 

DB Curl                    
               3 sets x 12

Preacher curl                    
        3 sets x 12

Hammer DB  curl                   
  3 sets x 12
 

Close grip bench press  3 sets x 12

Rope pushdown                  
     3 sets x 12

Tricep arm extension mach.       3 sets x 12

 

Spinning class                   Â
 Â Â Â Â Â Â  45 min.

 

Wednesday:     Cardio only (morning)

 

Ab crunches                  
           200 reps
 

Thursday: Legs

 

Squats                   
                   3 sets x 12

Leg Press                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3 sets x 12

One leg Hack Squat                 3 sets x 12

Lying Leg curl                    
       3 sets x 12

Seated Leg curl                    
    3 sets x 12

Stiff leg deadlift             3 sets x 12

Calf Raise                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3 sets x 12

Seated Calf                    
          3 sets x 12
 

Spinning class

 

Friday (see Monday)

 

Saturday: Cardio only

 

Sunday – Off everything

This entry was posted on Monday, January 28th, 2008 at 12:46 pm 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.