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For any of you that are into working out (you can critique my workout if you want) and for any of you that want a good work out. This is the workout that i dropped 50 pounds with while in Iraq. And I am doing it again now. Thought id share just incase anyone was interested
Schedule
Monday/Thursday = Chest/Tricep
Tuesday/Friday = Back/Bicep
Wednesday/Saturday = Legs/Shoulders
Cardio 30 minutes in the morning and 20 minute cooldown during mid-day weight training
core (ab) workouts everyday at conclusion of weight training.
As you can see its a 6 day workout restarting every 3 days with a day off on sunday. There are many variations on workouts you can do on this program you have to do 3 sets of 12 of each. The ones i have chose are as follows
Chest/Tri
Dumb Bell benchpress
Incline Dumb bell benchpress
Cable Xover
Dumb Bell pullover
Flat Bench Press
Bench Dips
Overhead Rope Pulldown
V-Bar pushdown
Seated 1 arm Dumb Bell overhead press
Kick backs
Skull crushers
Back/Bi
Wide Grip Lat Pulldown
V-Bar pulldown
Wide Grip Seated Row
Underhand Cable row
T-Row
Bar Bicep curl
Concentration Curl
Arm over bench curl
Overhead Cable Curl
Legs/Shoulders
Leg Press
Calf Raise
Leg Curl
Hamstring Curl
Seated Shoulder Press
Front Dumb Bell raises
Side Dumb Bell raises
Front Plate Raises
Schedule
Monday/Thursday = Chest/Tricep
Tuesday/Friday = Back/Bicep
Wednesday/Saturday = Legs/Shoulders
Cardio 30 minutes in the morning and 20 minute cooldown during mid-day weight training
core (ab) workouts everyday at conclusion of weight training.
As you can see its a 6 day workout restarting every 3 days with a day off on sunday. There are many variations on workouts you can do on this program you have to do 3 sets of 12 of each. The ones i have chose are as follows
Chest/Tri
Dumb Bell benchpress
Incline Dumb bell benchpress
Cable Xover
Dumb Bell pullover
Flat Bench Press
Bench Dips
Overhead Rope Pulldown
V-Bar pushdown
Seated 1 arm Dumb Bell overhead press
Kick backs
Skull crushers
Back/Bi
Wide Grip Lat Pulldown
V-Bar pulldown
Wide Grip Seated Row
Underhand Cable row
T-Row
Bar Bicep curl
Concentration Curl
Arm over bench curl
Overhead Cable Curl
Legs/Shoulders
Leg Press
Calf Raise
Leg Curl
Hamstring Curl
Seated Shoulder Press
Front Dumb Bell raises
Side Dumb Bell raises
Front Plate Raises