H
Hlilly73
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- Mar 17, 2009
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Hey Guys, I'm new to the site. I just wanted to get say hey and get some conversation going. This is my summer workout for modeling and the "beach body". Feel free to comment and let me know if I missed anything or just add any knowledge you might feel is helpful. Thanks in advance!
The order of the workouts is
-Abs
-Body Part
-Cardio (2 miles)
Assuming all sets are repetitions of 12
---------------------------
Abs - Aprox 7 sets
Ab complex x3 sets
-Crunches x50
-Side Crunches x20
-Full Pulls x20 + 10 seconds
Obliques x3 sets
-40lb dumbbell x12 each side
Isometric Hangs x1
-12 Pulls + 30 secs isometric hang
-------------------------------
Monday - Shoulders
Dumbbell Shoulder press x3
Burnouts x1
-Arnolds x12
-Shoulder Press x12
-Alt. Grip Shoulder Press x12
Front Delt Raises (Barbell/Dumbbell/Plate) x3
Lateral Raises (Dumbbell/Cables) x3
Rear Delt (Cables) x3
-x12 each side
-----------------------------------
Tuesday - Back
Wide Grip Pullups x3
One Armed Rows (Dumbbell) x3
Lat Pull Downs x3
Cable Rows x3
Hypers x3
-------------------------------
Wednesday - Triceps
Skullcrushers x3
Straightbar Pushdowns x3
Rope Pushdowns x3
Cable Rows x3
--------------------------
Thursday - Biceps
Alt. Dumbbell curls x3
Curl Bar curls x3 - SS w/
Hammer Curls x3
Seated Concentration curls x3
---------------------------
Friday - Chest
Barbell Bench x3
Dumbbell Incline x3
Cable Crossovers x3
Cable Crossups x3
-------------------------
Sat/Sun - Off day/Abs/Run..optional, pending on progress.
The order of the workouts is
-Abs
-Body Part
-Cardio (2 miles)
Assuming all sets are repetitions of 12
---------------------------
Abs - Aprox 7 sets
Ab complex x3 sets
-Crunches x50
-Side Crunches x20
-Full Pulls x20 + 10 seconds
Obliques x3 sets
-40lb dumbbell x12 each side
Isometric Hangs x1
-12 Pulls + 30 secs isometric hang
-------------------------------
Monday - Shoulders
Dumbbell Shoulder press x3
Burnouts x1
-Arnolds x12
-Shoulder Press x12
-Alt. Grip Shoulder Press x12
Front Delt Raises (Barbell/Dumbbell/Plate) x3
Lateral Raises (Dumbbell/Cables) x3
Rear Delt (Cables) x3
-x12 each side
-----------------------------------
Tuesday - Back
Wide Grip Pullups x3
One Armed Rows (Dumbbell) x3
Lat Pull Downs x3
Cable Rows x3
Hypers x3
-------------------------------
Wednesday - Triceps
Skullcrushers x3
Straightbar Pushdowns x3
Rope Pushdowns x3
Cable Rows x3
--------------------------
Thursday - Biceps
Alt. Dumbbell curls x3
Curl Bar curls x3 - SS w/
Hammer Curls x3
Seated Concentration curls x3
---------------------------
Friday - Chest
Barbell Bench x3
Dumbbell Incline x3
Cable Crossovers x3
Cable Crossups x3
-------------------------
Sat/Sun - Off day/Abs/Run..optional, pending on progress.