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For the Exercises i listed as heavy will b heavy weeks 1, and 3, and those that r light 1,3 will be heavy 2-4 and vice versa.
Sunday-Chest shoulders tris
Flat Bench-Heavy
Db incline bench-Heavy
Db Shoulder press-heavy
Db front raises-heavy
Tri extensions-light
pressdowns-light
abs
Heavy = 3x8 pyrimiding 1 minute rest
Lights= 3x8 light on the last set dropping wieght then doing 10, then 15..so 8,8,8,10,15..1 minute rest.
Monday-60 mins of cardio(every cardio day will be diffrent)
Tuesday-Legs
Squat-heavy
lunges-heavy
Rdl-light
stepups-light
Standing calfs-heavy
1 leg BD calfs-light
abs-light
Wednisday 60 min cardio
Thursday- back traps
Chins-Heavy
Db rows- heavy
BB shrugs-light
upright rows-light
Ez-bar curls-heavy
1 arm Preacher curls-heavy
abs
Friday 60 mins of cardio
Saturday-Off
For the light days her rep cadence will be about 4 down, or slow as possible, on heavy days it will be controlled but enough for her to get the wieght up.
I will post her diet periodically.
She continues to complain that her boobs are going to get smaller from doing chest. cause thats what her friends tell her.
But ne way..her goals are to lose body fat and tone up.
Thanx
Sunday-Chest shoulders tris
Flat Bench-Heavy
Db incline bench-Heavy
Db Shoulder press-heavy
Db front raises-heavy
Tri extensions-light
pressdowns-light
abs
Heavy = 3x8 pyrimiding 1 minute rest
Lights= 3x8 light on the last set dropping wieght then doing 10, then 15..so 8,8,8,10,15..1 minute rest.
Monday-60 mins of cardio(every cardio day will be diffrent)
Tuesday-Legs
Squat-heavy
lunges-heavy
Rdl-light
stepups-light
Standing calfs-heavy
1 leg BD calfs-light
abs-light
Wednisday 60 min cardio
Thursday- back traps
Chins-Heavy
Db rows- heavy
BB shrugs-light
upright rows-light
Ez-bar curls-heavy
1 arm Preacher curls-heavy
abs
Friday 60 mins of cardio
Saturday-Off
For the light days her rep cadence will be about 4 down, or slow as possible, on heavy days it will be controlled but enough for her to get the wieght up.
I will post her diet periodically.
She continues to complain that her boobs are going to get smaller from doing chest. cause thats what her friends tell her.
But ne way..her goals are to lose body fat and tone up.
Thanx
