Day: Area Excersize

W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R W\R

Abs

Forearms

Triceps

Biceps

Shoulders

Back

Chest

Ab

W\R

Lower-Body Workout Routine

Day: Area Excersize
W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R

Abs

Calves

Hamstrings

Thighs

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

Do two excersizes per muscle group. The first excerise within muscle group w/ reps of 10/8/6. Ex. Start at 150 lbs(10 then do 170 lbs (6 reps). The last rep you SHOULD be able to do exactly 6 times, no more no less (if so adjust weight accordin

The second excerise within muscle group w/ reps of 15/5/15. Ex. Use 100 lbs (15 reps) 3 times! You want to be able to do the SAME weight for 15 reps on the last set (no more no less) is not then adjust weight accordingly

Do these excercises twice a week (both upper and lower body, however on separate days) for one month. Change all the exc OR in my case, I do upper body twice a week. Lower once a week b/c of schedule conflicts. Do this workout and you wil defin if you have any questions, contact me at dixie_boysles@yahoo.com

KEY:

w=weight r= reps done

s of 10/8/6. Ex. Start at 150 lbs(10 reps) then 160 lbs(8 reps) o less (if so adjust weight accordingly next time)

mes! ot then adjust weight accordingly next time)

for one month. Change all the excercises within groups Do this workout and you wil definitly see results!

EXERCISE

Pushups Monday

Situps

Run

Pushups Tuesday

Situps

Run

Wednesday

Pushups

Situps

Run

Thursday

Pushups

Situps

Run

Pushups Friday

Situps

Run

Saturday

Pushups

Situps

Run

Pushups Sunday

Situps

Check Weight WEIGHT / NOTES