Bagkek Registered User
Posts: 49
(9/12/02 6:35 am) Reply
My New work out plan starting 9-16-2002
My new work out that I have been working on will consist of 3 different Work outs that I am Calling WO 1, WO 2, and WO 3...erm LOL Basically I will do each work out one time a week, and no more then 1 work out per day.I will also have atleast one day of nothing but cardio and I will probally play tennis atleast 1 time per week and may even subsitute an extra day of tennis for cardio....Trust me if you watched us play last ngith you would think that playing tennis is more productive for me instead of cardio work outs LOL..
Ok so here are the WOs:
WO 1
Chest
Pick 2 exercises and do 4 sets of 8-12 reps.
Bench Machine
Floor Chest flys
Push ups
Declined bench press (Bar)
Declined bench press (dumbells)
Shoulders
Pick 2 exercises and do 3 sets of 8-12 reps.
Shoulder press (Bar)
Shoulder press (dumbells)
Shrugs (Backwards and/or Forwards)
Side Raises
Front side raises
Bent over side raises
Shoulder Lifts
Triceps
Pick 2 exercises and do 3 sets of 8-12 reps.
Tricep pull downs
Tricep Extensions
Skull Crushers
Kick backs
Declined close-grip press
WO 2
Back
Pick 2 exercises and do 3-4 sets of 8-12 reps.
Lat Pull-downs
Under body Rows (I might not have the proper equipment to do this)
Good Mornings
Dumbell Rows
Dead Lifts
Biceps
Pick 2 exercises and do 3 sets of 8-12 reps.
Concentrated Curls
Preacher Curl machine
Standing Curls (Bar)
Standing Curls (Dumbells)
Standing Side Curls
WO 3
Legs
Do all 3 exercises 4 Sets of 8-12 reps, except for Calf Raises.
Leg extensions (Quads)
Leg Curls (Hamstring)
Calf Raises - Do 3 sets. Do not stop the set until you feel it burn.
Abs
Pick 2-3 exercises and do 3 sets. Do not stop the set until you feel it burn.
Weighted Side Crunches
Opposite Elbow to Knee 90 degree Crunches
Normal Crunches
Laid down Leg raises
Email This To a Friend
Topic Commands
Click to receive email notification of replies 
Click to stop receiving email notification of replies