01/26/2012
workout plan
(1 Comments)
rippedbrodie's Blogs
workout plan
day 1 power chest endurance back
flat benchpress 5 X 4 to 8
deadlift 3 X 15 to 25
closegrip bench 5 X 4 to 8
lat pull down 3 X 15 to 20
incline DB 5 X 4 to 8
DB row 3 X 15 to 20 an arm
flat fly 5 X 12
wide grip pullups 50 total
20 min ab circuit
40 min cardio
day 2 arm day
DB curls 5 X 6 to 15 an arm
skull crushers 5 X 6 to 15
ez curl 5 X 6 to 15
rope pull down 5 X 6 to 15
undergrip pullups 50 total
drips 100 total
cable curls 5 X 6 to 15
kick backs 5 X 6 to 15
20 min ab circuit
40 min cardio
day 3 power legs endurance shoulders
squats 5 X 4 to 8
push press 3 X 15 to 25
leg press 5 X 4 to 8
seated DB shoulder press 3 X 15 to 25
quad extension 5 X 4 to 8
lat raise 3 X 15 to 25
ham curl 5 X 4 to 8
reverse fly 3 X 15 to 25
20 min ab circuit
40 min cardio
day 4 power back endurance chest
deadlift 5 X 4 to 8
flat benchpress 3 X 15 to 25
lat pull down 5 X 4 to 8
closegrip bench 3 X 15 to 25
DB row 5 X 4 to 8
incline DB 3 X 15 to 25
pullups 50 total
DB fly 5 X 10
20 min ab circuit
40 min cardio
day 5 arm day
DB curls 5 X 6 to 15 an arm
skull crushers 5 X 6 to 15
ez curl 5 X 6 to 15
rope pull down 5 X 6 to 15
undergrip pullups 50 total
drips 100 total
cable curls 5 X 6 to 15
kick backs 5 X 6 to 15
20 min ab circuit
40 min cardio
day 6 power shoulders endurance legs
push press 5 X 4 to 8
squats 3 X 15 to 25
seated DB shoulder press 5 X 4 to 8
leg press 3 X 15 to 25
lat raise 5 X 10
quad extension 3 X 15 to 25
reverse fly 5 X 10
ham curl 3 X 15 to 25
20 min ab circuit
40 min cardio
day 7 full rest
flat benchpress 5 X 4 to 8
deadlift 3 X 15 to 25
closegrip bench 5 X 4 to 8
lat pull down 3 X 15 to 20
incline DB 5 X 4 to 8
DB row 3 X 15 to 20 an arm
flat fly 5 X 12
wide grip pullups 50 total
20 min ab circuit
40 min cardio
day 2 arm day
DB curls 5 X 6 to 15 an arm
skull crushers 5 X 6 to 15
ez curl 5 X 6 to 15
rope pull down 5 X 6 to 15
undergrip pullups 50 total
drips 100 total
cable curls 5 X 6 to 15
kick backs 5 X 6 to 15
20 min ab circuit
40 min cardio
day 3 power legs endurance shoulders
squats 5 X 4 to 8
push press 3 X 15 to 25
leg press 5 X 4 to 8
seated DB shoulder press 3 X 15 to 25
quad extension 5 X 4 to 8
lat raise 3 X 15 to 25
ham curl 5 X 4 to 8
reverse fly 3 X 15 to 25
20 min ab circuit
40 min cardio
day 4 power back endurance chest
deadlift 5 X 4 to 8
flat benchpress 3 X 15 to 25
lat pull down 5 X 4 to 8
closegrip bench 3 X 15 to 25
DB row 5 X 4 to 8
incline DB 3 X 15 to 25
pullups 50 total
DB fly 5 X 10
20 min ab circuit
40 min cardio
day 5 arm day
DB curls 5 X 6 to 15 an arm
skull crushers 5 X 6 to 15
ez curl 5 X 6 to 15
rope pull down 5 X 6 to 15
undergrip pullups 50 total
drips 100 total
cable curls 5 X 6 to 15
kick backs 5 X 6 to 15
20 min ab circuit
40 min cardio
day 6 power shoulders endurance legs
push press 5 X 4 to 8
squats 3 X 15 to 25
seated DB shoulder press 5 X 4 to 8
leg press 3 X 15 to 25
lat raise 5 X 10
quad extension 3 X 15 to 25
reverse fly 5 X 10
ham curl 3 X 15 to 25
20 min ab circuit
40 min cardio
day 7 full rest
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Comments
what you did was write a discription.. if you kept going you could have saved it with reps sets weights and exercise.. if would have been stored in your profile for the future