- Monday = Legs
- pushup leg machine
- lunges with weights
- leg liftup machine
- leg pushdown machine
- 10-15 minutes of cycling/tredmill
- 100 sit-ups with 5lbs weights
- Tuesday = Chest
- bench press
- incline press
- 'fly' press, arms out sideways bring in, lay down
- pully flys, cross arms
- 25 push-ups
- 10-15 minute cycling/tredmill
- 100 sit-ups with weights
- Wednesday = Shoulders
- siting push straight-ups, 'sitting press'
- sitting tee, form a tee and pull up then down horizontally
- rowing upright, pulling-up
- jesus curl, start arms out then bring above head
- downward pull on pully
- 10-15 minute cycling/tredmill
- 100 sit-ups with weights
- Thursday = Jchill Day! (;
- 15-30 minutes of cycling
- 15-30 minutes of tredmill
- 100-200 sit-ups with 5lbs weights
- Friday = Biceps and Triceps
- tricep pull-downs with v-bar on pulley
- isolation off the knee curl, seperate curls
- superman with pulley bar
- thing where you sit and pullup
- curls together
- curls seperately
- do these all three times concurently
jul 28 2008 ∞
jul 31 2008 +