I TRAIN 4 DAYS PER WK ..44 YRS OLD
MON CHEST/TRI/ABS EXAMPLE
FDB PRESS WARMUP THE 3 SETS 12/10/6-8
INC SMITH OR INC DBBELL 3 SETS SAME REP PATTERN SOMETIMES LAST SET WITH DROP
LOWER HAMMER PRESS X3 10/10/8
DIPS X2 15/20 REPS
FLYES OR CABLE CROSSOVERS TOTAL 14-15 SETS MAXX
TRIS
EXTENSIONS X3 15/12/8-12
DIP MACHINE X3 10-12 HIGHER REPS FOR TRIS
SEATED EXTENSION X3
TRI KICK BACKS CABLE X2 11 SETS TOTAL
ABS ,,
WED BACK ,,BI'S ..ABS
CHINS X3 15/12/12
BENT OVER OR TBAR ROW X3 12/10/8
SEATED CABLE ROWS X3 10/10/10
REVERSE PULLDOWNS X3
SINGLE ARM DB ROW OR STANDUP PULLDOWN OR SINGLE ARM CABLE ROW 2/3 ,,,14/15 SETS TOTAL
WEIGHTED HYPERS X3 12/15 REPS
BIS
CURLS X3 12/10/10
INC OR STANDING DB CURL X3 10//10/8
SCOTT CURL MACHINE X3 USUALLY 9 TOTAL SETS
ABS
THURS DELTS,FOREARMS,CALVES
SMITH FR PRESS WARMUP 3 WORKING SETS 12/10/8/6
SIDE LATERALS X3 10/10/8
REVERSE CABLE LATERALS REAR DELT X3
UPRIGHT ROW X3
SOMETIMES FINISH DB PRESS X3 13/14 WORKING SETS
SHRUGS FR AND REAR X3,,X3,,
FOREARMS OLS SCHOOL WEIGHTED ROPE ROLLUPS
REVERSE CABLE BEHIND BACK WRIST CURLS X3
CALVES STANDING CALF RAISE EITHER 4-5 SETS 12-15 REPS OR TOE POSITION CHANGE SETS SAME WEIGHT BUT 3 TOE POSITIONS
SAT LEGS,,,
WARMUP SETS EITHER LIGHT SQUAT OR EXTENSIONS
AFTER WARMUP START HEAVY EXTENSION'S HEAVY AS STACK AT TIMES X3 12/12/12
SQUAT EITHER SHOULDER OR FEET CLOSE TOGETHER X3 12/10/10/8
LEG PRESS X3
WALKING LUNGES WEIGHTED X3
HAMS
SLDL X4
LEG CURL SEATED OT LYING X3
CALVES
LEG PRESS TOE PRESS X3
SEATED CALF RAISE X3 OR 3 SET DROPS 10 REPS PER SET
ZERO CARDIO ,,1 HR TO 1 HR 20 PER WORKOUT....DIET MEAL 1 EGG BEATERS WITH WHEAT SLICES 2,,MEAL 2 GREEK YOGURT WITH SCOOP
PROTEIN AND BANANA OR SHAKE MIXED WITH BANANA PB BUTTER,,,MEAL 3 TUNA /BROWN RICE 1 CUP OR CHICKEN/RICE ,TUNA SANDWHICH
MEAL 4 DINNER AT HOME VEGGIES,PROTEIN CARB,,MEAL 5 AFTER WORKOUT CEREAL WITH PROTEIN POWDER OR SHAKE ,,EXTRAS INCLUDE
LOW FAT GRAHAM CRACKERS,,,WHEAT CRACKERS,,LOW FAT ICECREAM WHEN IN MOOD,,,EXRTRA FATS PBUTTER,OLIVE OIL,,
I DO NOT COUNT CALORIES I EAT WHEN HUNGRY TRY TO EAT CLEAN AND OR CLEAN JUNK IF NEEDED LOL,,,ALWAYS HAVE ABS..STILL PRETTY DAMN STRONG AND GREAT ENERGY ,,,SLEEP 6-7 HRS PER DAY AND 2 GIRLS 3 AND 7.
HAVE A LOT OF PICTURES HERE WILL POST IF ASKED,,,,,
FINISH UP WITH SUPP'S I USE MULTI VITAMIN,CREATINE OFF AND ON ,,,3 GRAMS ARGININE BEFORE WORKOUT,PROTEIN MIX 2 X PER DAY,
THATS IT AND REGULAR COFFEE NO STIMULANT TYPE PREWORKOUT OTHER THAN CREA/ARGINE MY OWN BLEND.
