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					Basic Workout                                              Always consult with your doctor before begging any workout pr

Mon                                 Sets       Reps        Wed                              Sets
Chest                                                      Arms
8 Min Cardio                                               8 Min Cardio
light stretching                                           light Stretching
Light shoulder shrugs dumbbells            2          10    light shoulder shrugs dumbbells        2
Bench Press Machine                        3          10   bent bar bicep                          3
Incline Bench Machine                      3          10   Preacher Bench Dumbbell                 3
Dumbbell press incline                     3          10   Wrist curls                             3
                                                           Dips for triceps                        3
                                                           Pull done triceps machine               3
Push ups                                   3          10


Abs Workout                                                Abs Workout
Sit-ups incline                            3          10   Sit-ups incline                         3
Leg Pull over incline                      3          10   Leg Pull over incline                   3
Raise legs on arm rest                     3          10   Raise legs on arm rest                  3
Crunches                                   3          10   Crunches                                3
                                           3          10                                           3

20 minute Cardio                                           20 minute Cardio

See your Abs
Reduce Carbs
Reduce Sugar

Supplements
Protein before and after work-out
Pre-workout Super pump 250
Ester Creatine
Branch Amino Acids
Glutamine
or before begging any workout program, diet or taking an supplements

           Reps        Friday                               sets       Reps      Sunday
                       Back / Shoulders                                          Legs
                       8 minutes Cardio                                          8 min Cardio
                       light stretching                                          light stretching
                  10   light shoulder dumbbell shrugs              2          10 seated squats Machine t
                  10   Dumbbell lats                               3          10
                  10   seated lats machine Pulley                  3          10 Leg extensions
                  10   Pull-ups                                    3           5 Reverse leg extensions
                  10   one arm lat pulls with dumbbell             3          10 Calf raisers
                  10                                               3          10
                       Reverse Military press behind neck          3          10
                       start light

                       Abs Workout                                                 Abs Workout
                  10   Sit-ups incline                             3          10   Sit-ups incline
                  10   Leg Pull over incline                       3          10   Leg Pull over incline
                  10   Raise legs on arm rest                      3          10   Raise legs on arm rest
                  10   Crunches                                    3          10   Crunches
                  10                                               3          10

                       20 minute Cardio                                            20 Minute Cardio
3   10
3   10
3   10
3   10
3   10




    10
3   10
3   10
3   10
3   10
3

				
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posted:8/8/2012
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