Work Out Plan

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					A: Chest               SETS       REPS        Time 45min      WEIGHT   Week 1   Week 2   Week 3   Week 4   Week 5   Week 6
Hammer Incline                4          14           9 min                                                         CARDIO
Smith Bench                   4          14           9 min                                                         CARDIO
Cybex PRESS                   4          14           9 min                                                         CARDIO
Bumb Bell Fly                 4          14           9 min                                                         CARDIO
Incline Cable Fly             4          14           9 min                                                         CARDIO
B: Back
Seated Row                    4          14           9 min                                                         CARDIO
Close Grip Pull Down          4          14           9 min                                                         CARDIO
Sprint Row                    4          14           9 min                                                         CARDIO
Rope Pull Down                4          14           9 min                                                         CARDIO
Free Motion Row               4          14           9 min                                                         CARDIO
C: Arms (Super Set)
Standing DB Curl              4          13
                                                     11 min                                                          CARDIO
One DB Tri Extention          4          13
E-Z Bar Curl                  4          13
                                                     11 min                                                          CARDIO
Floor Tri Extention           4          13
Cable Curl                    4          13
                                                     11 min                                                          CARDIO
Rope Cable Extention          4          13
Free Motion Top Curl          4          13
                                                     11 min                                                          CARDIO
Cybex Tri Push Down           4          13
D: Shoulders/Legs (Super Set)
Leg Press                     4          14
                                                      9 min                                                          CARDIO
Seated Calf Raise             4          14
Leg Curl                      4          14
                                                      9 min                                                          CARDIO
Leg Extention                 4          14
Smith Bench                   4          13
                                                      9 min                                                          CARDIO
Front Lateral                 4          13
Side Lateral                  4          13
                                                      9 min                                                          CARDIO
Bent Over Fly                 4          13
Upright Row                   4          13
                                                      9 min                                                          CARDIO
One arm Row                   4          13
A: Chest/Triceps (Super Set)
                    SETS       REPS                 WEIGHT
                                           Time 45min        Week 1   Week 2   Week 3   Week 4
Incline Press              4           9                                                CARDIO
                                               10 min
DB Press                   4           9                                                CARDIO
Hammer Chest               4          10                                                CARDIO
                                               10 min
DIP                        4           6                                                CARDIO
Cable Fly                  3          10                                                CARDIO
                                               10 min
Pull Over DB               3          10                                                CARDIO
B: Back (Super Set)
T-Bar Row                  4           8                                                CARDIO
                                               10 min
Lat Pull Down              4           8                                                CARDIO
Seated Row                 4           9                                                CARDIO
                                               10 min
Hammer Pull                4           9                                                CARDIO
One arm Row                3          10                                                CARDIO
                                               10 min
Cable Pull Down            3          10                                                CARDIO
C: Legs (Super Set)            15 min Cardio
Abd                        3          15                                                CARDIO
                                               10 min
Add                        3          15                                                CARDIO
Leg Press                  3          12                                                CARDIO
                                               10 min
Calf Raise                 3          12                                                CARDIO
Balance Lunge              3          15                                                CARDIO
                                               10 min
Squats                     3          12                                                CARDIO
D: Shoulders/Triceps (Super Set)
Seated DB Press            4           9                                                CARDIO
                                                9 min
Bent Over Lateral          4           9                                                CARDIO
Standing Side Lat          4           9                                                CARDIO
                                                9 min
Cable Front Rope           4           9                                                CARDIO
DB Kick Back               4           9                                                CARDIO
                                                9 min
Cable Push Down            4           9                                                CARDIO
One DB Extention           4           9                                                CARDIO
                                                9 min
Rope Extention             4           9                                                CARDIO
E: Biceps
Hammer Grip Bar            4           9                                                CARDIO
                                               20 min
Cable Curl                 4           9                                                CARDIO
DB Curl                    6          10                                                CARDIO
                                               20 min
Cable two hand             6          10                                                CARDIO
Week 5    Week 6
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A: Chest & Back (super Set)
                      SETS       REPS                 WEIGHT
                                             Time 45min        Week 1   Week 2   Week 3   Week 4
Incline DB Press             4           8
                                                9 min
T Bar (Back)                 4          10
Smith Bench                  4          10
                                                9 min
Lat Pull Down                4          10
Hammer Chest                 4          11
                                                9 min
Hammer Row                   4          11
Cable Fly # 5                4          10
                                                9 min
Cable Fly # 11               4          10
Sprint Push                  3          10
                                                9 min
Sprint Pull                  3          10
B: Biceps & Triceps (Super Set)
Standing DB Curl             4          10
                                               10 min
DB Kick Back                 4          10
E-Z Bar Curl W/ Mat          4          10
                                               10 min
1 Hand Push Down             4          10
Cable Curl                   4          10
                                               10 min
Tricep Rope                             10
Cable Bicep                  3          10
                                               10 min
Cable Kick Back              3          10
C: Shoulders (Super Set)
Hammer Press                 4           9     10 min
Bent Over Lateral            4          13
                                               10 min
DB Press                     4          13
Standing Side Lat            4          13
                                               10 min
Cable Front Lat              4          13
Shoulder Shrug               4          13     10 min
D: Legs (Super Set)
Leg Press                    4          14
                                                9 min
Seated Calf Raise            4          14
Add                          4          14
                                                9 min
Abd                          4          14
Balance Lung                 4          13
                                                9 min
Kettle Bell Thrust           4          13
Week 5   Week 6

         CARDIO

         CARDIO

         CARDIO

         CARDIO

         CARDIO



          CARDIO

          CARDIO

          CARDIO

          CARDIO



          CARDIO

          CARDIO

          CARDIO



          CARDIO

          CARDIO

          CARDIO
A: Chest & Back (Super Set)
                       SETS       REPS                 WEIGHT
                                              Time 45min        Week 1   Week 2   Week 3   Week 4
DB Press                      3          10
                                                10 min
Lat Pull Down                 3          10
Cybex Chest                   3          11
                                                10 min
Row                           3          11
Cable Fly #5                  3          12
                                                10 min
Pull Down Cable #2            3          12
B: Leg & Bicep (Super Set)
Abd                           2          15
                                                10 min
Add                           2          15
Leg Press                     3          12
                                                10 min
Calf Raise                    3          12
Leg Extention                 3          12
                                                10 min
Leg Curl                      3          12
Standing EZ Bar Curl          3          10
                                                10 min
Cable Curl                    3          10
D: Shoulders/Triceps (Super Set)
Seated DB Press               4           9
                                                10 min
Rear Delt                     4           9
Standing Side Lat             4           9
                                                10 min
DB Shrug                      4           9
Tricep Push Down              4           9
                                                10 min
DB Kick Back                  4           9
Week 5    Week 6

 CARDIO    CARDIO

 CARDIO    CARDIO

 CARDIO    CARDIO



 CARDIO    CARDIO

 CARDIO    CARDIO

 CARDIO    CARDIO

 CARDIO    CARDIO



 CARDIO    CARDIO

 CARDIO    CARDIO

 CARDIO    CARDIO

				
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Description: This document will give you an comprehensive workout Plan