Tuesday
1. Bench Press 3 sets of 6-8 reps 2. Rows 3 sets of 6-8 reps 3. Incline Dumbbell Press 3 sets of 8-10 reps 4. Lat Pull-Downs 3 sets of 8-10 reps 5. Lateral Raises 2 sets of 10-12 reps 6. Triceps Press-Downs 2 sets of 10-12 reps 7. Dumbbell Curls 2 sets of 10-12 reps Wednesday 1. Romanian Deadlifts 3 sets of 6-8 reps 2. Leg Press 3 sets of 10-12 reps 3. Seated Leg Curls 3 sets of 8-10 reps 4. Standing Calf Raises 4 sets of 6-8 reps 5. Abs x sets of 8-15 reps Thursday – Enjoy a rest day and do some stretching along with walking Friday 1. Assisted Pull-Ups 3 sets of 6-8 reps 2. Barbell Shoulder Press 3 sets of 6-8 reps 3. Seated Cable Row 3 sets of 8-10 reps 4. Dumbbell Bench Press 3 sets of 8-10 reps 5. Dumbbell Flyes 2 sets of 10-12 reps 6. Barbell Curls 2 sets of 10-12 reps 7. Skull Crushers 2 sets of 10-12 reps Saturday 1. Squats 3 sets of 6-8 reps 2. Split Squats 3 sets of 6 - 8 reps 3. Laying Leg Curls 3 sets of 10-12 reps 4. Seated Calf Raises 4 sets of 10-12 reps 5. Abs x sets of 8-15 reps
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Past Fit Goals
January 2017
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