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napsgear
genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

workout routine

ssj-hawk

New member
how's this?

Mon: chest, tri-
sets 3.
dips - 10reps/30lb help, 8 reps/40lb help, 6reps/50lb help..

sets 3
chest press - 10x130 , 8x120, 6x100.

sets 3
seated row press or someshit ( chest,tri )
10x165 , 8x150 , 6x130.

sets 3
seated dips
10x165, 8x150, 6x130

er forget the name of this machine, works the entire abs at once( trainer said ).
you do a total crunch, raise your legs and upper body at the same time.

sets 5
20x35lbs , 20x35lbs , 20x35lbs, 10x45 ,10x45.(abs).

tue: Jump rope for around 20 minutes.

wed: shoulder& bi

sets 3-
shoulder press - 10x120 , 8x110 , 6x100

seated pullback rows - 10x120, 8x110 , 6x100

seated bi curls - 10x110 , 8x100, 6x90

lat pulldowns - 10x135, 8x120, 6x105.

ab machine again..same reps as monday.

thurs: tredmill or run at the track.
30 - 40 minutes total.

fri: legs

3 sets on all.


sqauts - 10x220lb , 8x200 , 6x180.

leg exten - 10x120 , 8x110 , 6x100.

reverse leg exten( i guess you can call it that). 10x115 , 8x100 , 6x90.

inner thigh squeeze - 10x100, 8x80 ,6x60.

outter thigh squeeze - 10x80 , 8x60 , 6x40.

ab machine - same as other days.

sat - off( sometimes may play some basketball)

sun - at the track or sometimes go to the gym to hit the treadmill..


yes, i know i need to start using free weights.. maybe next month..!

honest opinions please..
 
It isn't all that bad. On back day try not to work the back, then arms and then go to do back again. Instead fully work a muscle group and then go on to the next. That way the blood is better pumped to that group during working it. Oh yeah, try some freeweights!
 
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