Week # 2:
Mon.- Quads,Hams.Calves:
Leg Press:
6 X 20,15,12,10,8,20
Hack Squat:
4 x 12 (constant weight,1 minute rest between sets)
Seated Leg Curls:
5 x 20,15,12,10,10
Standing Calf Raise:
5 X 12,10,8,12,20
Seated Calf Raise:
5 X 20 (constant weight,1 minute rest between sets)
Tues.- Chest,Back/Traps:
Dumbell Incline Press:
5 X 10,8,5,,8,12
Flyes:
4 x 12 (constant weight,30 seconds rest between sets)
V-Bar Pulldowns:
4 X 12,10,8,12
Barbell Bent-Over Rows:
4 X 10,8,6,10
Dumbell Pullovers:
3 X 12-15
Dumbell Shrugs:
3 X 20
Wed.- Abs,Cardio:
Crunches:
4 X 25
Lying Leg Raise:
3 x 20
Treadmill= 30 minutes walking on slight incline at a good pace
Thurs.-Shoulders,Cardio:
Seated Press on Smith Machine:
4 x 12,10,8,10
Lateral Raise:
4 X 10-12 ( 30 second rest periods between sets )
Bent-Over Lateral Raise:
4 X 10-12 ( 30 second rest periods between sets )
Treadmill= 30 minutes walking on slight incline at a good pace
Fri.-Arms,Cardio:
Seated Alternate DB Curls:
4 X 12,10,8,6
Standing Cable Curls:
4 x 10 (constant weight,30 second rest between sets)
Seated Triceps Extensions:
5 X 12,10,8,8,12
Triceps Dips Between Benches:
4 X failure ( 30 second rest periods between sets )
Pressdowns:
1 X failure
Sat.- Deadlifts,Abs,Cardio:
Deadlifts:
6 x 10,8,6,6,8,8Crunches:
4 x 25
Treadmill= 30 minutes walking on slight incline at a good pace
Sun.- REST