KEFE
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Total Posts
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150
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Reward points
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10
- Joined: 9/27/2005
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Status: offline
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~MY~WORKOUT~
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Thursday, December 22, 2005 8:21 PM
Day 1:back,shoulders,abs
Bent over rowing two arm
1x12
1x10
1x8
1x6-8
Bent over rowing one arm
1x12 25lbs
1x10 25lbs
1x8 35lbs
1x6-8 35lbs
Shrugs one arm
1x12 35lbs
1x10 35lbs
1x8 50lbs
1x8 50lbs
Press behind neck
1x12 75lbs
1x10 75lbs
1x8 95lbs
1x6-8 95lbs
weighted situps
1x20 25lbs
1x10 35lbs
1x10 35lbs
1x10 35lbs
Day two:off
Day three:quads,hamstrings,calves
Leg extensions
1x15 50lbs
1x12 50lbs
1x12 50lbs
Squats
1x12 100lbs
1x10 100lbs
1x8 110lbs
1x6-8 110lbs
1x12 100lbs
Calf raises
1x20 100lbs
1x20 100lbs
1x20 100lbs
Day four:off
Day five:chest,biceps,triceps,abs
Bench press
1x12 95lbs
1x10 95lbs
1x8 105lbs
1x6 105lbs
Incline press
1x12 75lbs
1x10 75lbs
1x8 95lbs
1x6 95lbs
Decline flies
1x12 25lbs
1x12 25lbs
1x12 25lbs
weighted dips
1x12 45lbs
1x12 45lbs
1x12 45lbs
Ez curls two arm
1x12 45lbs
1x10 45lbs
1x8 55lbs
1x6 55lbs
Skullcrushers
1x8 60lbs
1x8 60lbs
1x8 60lbs Days 6 &7 off
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