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Workout

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					Day 1 12 Minutes Cardio Eliptical Machine Bench Press Narrow grip rows Dips Front lat pull down Dumbell Shrugs Dumbell Shoulder Press Dumbell Curls EZ Bar Tricep extensions

Day 2 12 Minutes Cardio Eliptical Squats Sit ups Leg Extensions Leg Curls Calf raises

Day 3 12 Minutes Cardio Eliptical Dumbell Chest Press Wide grip rows Dips Front Lat Pulldown Dumbell Shrugs Seated Lateral raises Wide Grip bar curls Machines Tricep press

Week 1 and 2 Summary: 2 sets of 15, 1 minute rest between sets and 1 minute rest between exercises Week 3 and 4 Summary: 3 sets of 10, 20 seconds rest between sets and 1 minute rest between exercises Week 5 and 6 Summary: 4 sets of 10, 5 seconds rest between sets and 1 minute rest between exercises Week 7 and 7 Summary: 4 sets of 5, 5 seconds rest between sets and 1 minute rest between exercises

Day 4 12 Minutes Cardio Eliptical Leg Press Sit ups Leg Extensions Leg Curls Calf Raises

Day 5 12 Minutes Cardio Eliptical Incline Dumbell Chest Press Narrow grip rows Dips Rear Lat Pulldown Dumbell Shrugs Machine Military Press Alternate Dumbell curls Tricep Pushdown

Day 6 12 Minutes Cardio Eliptical Squats Sit ups Leg Extensions Leg Curls Calf Raises

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