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2012 Workout
| Developed by Mark Richardson - October 2011 |
| For The Inexperienced Gym Guys (or if you go to Snap) Monday (Chest) Flat Bench - 1 Warm-up set followed by 3 sets of 8 reps Incline Bench - 3 sets of 8 reps Incline Dumbbell Flies - 3 sets of 8 reps Abs/Running - 1 minute of crunches, 1 minute of side crunches, 1 minute of other side crunches, 1 minute of bicycles, 30 seconds of leg flips After make sure to get some kind of cardio. (Bike, treadmill, track..etc.) Tuesday (Back) Cable Pulldowns - 3 sets of 8 reps Back Rows (using bar) - 3 sets of 8 reps Reverse Flies (use dumbbells) - 3 sets of 8 reps Narrow Grip Cable Pulldowns - 3 sets of 8 reps Obliques/Running - Side Cable Bends (3-4 sets of 15-20 reps) Wednesday (Shoulders/Traps) Military Press (Shoulder Press using the Bench Bar) - 1 warm-up set then 3-4 sets of 8 reps Shrugs (Either Bar or Dumbbells) - 3 sets of 8-12 reps Side Raises (Dumbbells) - 3 sets of 8 reps Front Raises (Dumbbells) - 3 sets of 8 reps Abs/Running Thursday(Legs) Squats (1 warmup set) - 3 sets of 8 reps Overhead Lunges - 3 sets of 8 reps Standing Calf Raises - 3 sets of 8 reps Seated Hamstring Curls - 3 sets of 8 reps Seated Quad Curls - 3 sets of 8 reps Obliques/Running (same as above) Friday(Arms) Preacher Curls - 3x8 Tricep Cable Extentions - 3x8 Hammer Curls (dumbbells) - 3x8 Narrow Grip Flat Bench (bar) - 3x8 Abs/Running |