John69
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- Jan 7, 2007
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All: R.I's 45sec-1min. l R.I's Between exercises: 2Min. l Sets: 3 w/one warmup set l Bodyweight: 179lbs l Calories consuming: 3,000cals.
Monday: Push
Squats
Push Press
Lunges
Benchpress
Skullcrushers
Tuesday: Pull
Deadlifts
Rows
SLD's
Chinups
BB Curls
Wednesday:
H.I.I.T Cardio
Thursday: Push
Squats
Incline Press
Step-ups
Benchpress
CGBP or Dips
Friday: Pull
Deadlifts
single arm db rows
SLD's
Widegrip pullups
Farmers Walk
Saturday:
H.I.I.T Cardio
Sunday: off
Rep Ranges:
Week One: 3-5
Week Two: 6-8
Week three: 8-10
Week Four: 10-12
Repeat.
Monday: Push
Squats
Push Press
Lunges
Benchpress
Skullcrushers
Tuesday: Pull
Deadlifts
Rows
SLD's
Chinups
BB Curls
Wednesday:
H.I.I.T Cardio
Thursday: Push
Squats
Incline Press
Step-ups
Benchpress
CGBP or Dips
Friday: Pull
Deadlifts
single arm db rows
SLD's
Widegrip pullups
Farmers Walk
Saturday:
H.I.I.T Cardio
Sunday: off
Rep Ranges:
Week One: 3-5
Week Two: 6-8
Week three: 8-10
Week Four: 10-12
Repeat.