Wildwes38
Registered
Monday - Workout A (Main Muscles Worked - Pecs, Triceps):
Tuesday - Workout B (Main Muscles Worked - Quads, Hamstrings):
Wednesday – Cardio and Isolation:Abs
25 minute cardio all workouts.
180 landmines 3 sets of 8-12 reps to failure, all workouts Monday Tuesday, Thursday, Friday
Setups 3 sets of 10-15 reps weighted
50 pushups wide grip tuesday and Friday
Leg curls and hamstrings 20 15 10 5
Standing and seated calfs 15 13 11 9
50 mondays and Thursday regular pushups
Preacher curls 10,15,20,30,35,
Main Body Part | Exercise | Sets | Reps | Rest |
Pecs | Incline Barbell Bench Press | 4 | 15, 8, 8, 6 | 60-90 sec |
Pecs | Flat Barbell Bench Press | 4 | 15, 8, 8, 6 | 60-90 sec |
Pecs | Dip | 4 | 15, 8, 8, 6 | 60-90 sec |
Pecs | Barbell Pullover | 4 | 15, 8, 8, 6 | 60-90 sec |
Main Body Part | Exercise | Sets | Reps | Rest |
Quads | Barbell Squats | 4 | 15, 8, 8, 6 | 60-90 sec |
Quads | Front Barbell Squat | 4 | 15, 8, 8, 6 | 60-90 sec |
Quads | Sumo Deadlift | 4 | 15, 8, 8, 6 | 60-90 sec |
Hamstrings | Barbell Stiff-Legged Deadlift | 4 | 15, 8, 8, 6 | 60-90 sec |
- Run 35minutes.
- Crunches 3 sets of 10-15
- Plate twists 3 sets of 10-15 reps
- reverse crunches 3 sets of 10-15 reps
jump rope failure 3 times
- Hammer Curls 5 sets 15,20,25,30,35,40.45,50
Thursday - Workout C (Main Muscles Worked - Delts, Traps):
Main Body Part
Exercise
Sets
Reps
Rest
Delts
Barbell Military Press
4
15, 8, 8, 6
60-90 sec
Delts
Barbell Upright Row
4
15, 8, 8, 6
60-90 sec
Delts
Power Cleans
4
15, 8, 8, 6
60-90 sec
Main Body Part | Exercise | Sets | Reps | Rest |
Lats | lat pulldowns | 4 | 15, 8, 8, 6 | 60-90 sec |
Lats | Bent-Over Barbell Row | 4 | 15, 8, 8, 6 | 60-90 sec |
Lower Back | Barbell Deadlift | 4 | 15, 8, 8, 6 | 60-90 sec |
180 landmines 3 sets of 8-12 reps to failure, all workouts Monday Tuesday, Thursday, Friday
Setups 3 sets of 10-15 reps weighted
50 pushups wide grip tuesday and Friday
Leg curls and hamstrings 20 15 10 5
Standing and seated calfs 15 13 11 9
50 mondays and Thursday regular pushups
Preacher curls 10,15,20,30,35,