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April 7, 2011

New workout starting April 2011

I am going to try this new schedule for my workouts. In addition to heavy squats on Sunday mornings. (I mean heavy for me 400 lb squat in my future I hope) Along with the schedule below please do cardio 3 days a week for 20 minutes and crunches nightly. Get Sweating!!!


Monday: Chest

Incline dumbbell press - 4 sets 10

Flat dumbbell press - 4 sets 10

Decline barbell press - 4 sets 10

Dumbbell flies - 4 sets 10

Tuesday : Arms

Skull crushers - 4 sets 10

close grip bench or Cable push downs -4 sets 10

Overhead triceps press - 4 sets 10

Bench dips - 4 sets 10 Dumbbell curls - 4 sets 10

Preacher curls - 4 sets 10 Concentration curls - 4 sets 10


Wednesday: Shoulders


Dumbbell press - 4 sets 10

Side laterals - 4 sets 10

Front dumbbell raises - 4 sets 10

Bent-over dumbbell laterals - 4 sets 10

Thursday: Back


Wide grip lat pull downs - 4 sets 10

Seated rows - 4 sets 10


Close grip lat pull downs - 4 sets 10

Shrugs - 4 sets 10

Weighted or not I prefer weighted hyper-extensions - 4 sets 10


For those working out at home:

Dumbbell rows 4 sets of 10

Weighted hyper-extensions - 4 sets 10

Shrugs - 4 sets 10

Pull ups or let downs 4 sets of 5 Pull ups if you can do them lets downs till you can.



Friday: Legs

Squats- 4 sets 10

Calf raises- 4 sets 10

Thigh extensions if doing at home try sitting on a chair with a dumbbell held with your feet

4 sets 10

Lunges - 4 sets of 10 Leg curls - 4 sets of 10


Lets give this a shot for a while.


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