Results 16 to 30 of 137
Thread: Prep for fall season 2012
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05-30-2012, 02:52 AM #16
Cardio time today. 60 minutes on empty stomach in the morning and 60 minutes before bed.
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05-30-2012, 06:42 AM #17ProNutriFit.com - personal online training and nutrition
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05-30-2012, 07:24 AM #18
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05-31-2012, 04:35 AM #19
Chest, triceps and abs. 30 minutes cardio before bed will follow
Flat dumbell press 7x6-10 last 3 sets supersetted with...
Flat dumbell flys 3x8
Pec-dec 4x8 last set drop set
superseted with
Smith incline press 4x8 last set drop set
Upper cable crossovers 4x12-15
EZ bar pullover and press 5x6-12
Undergrip pull down 4x10 last set drop set
superseted with
Tricep push down 4x8 last set drop set
One arm tricep push down 2x12 both drop sets
Standing weighted cable crunches 5x10-12
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06-01-2012, 05:19 AM #20
Back and biceps. 30 minutes cardio before bed
Wide grip chins 3xmax
Dumbell pullovers across the bench 4x12
superseted with
close grip seated cable rows 4x12 last set drop set
Incline bench chest supported dumbell rows both arms 4x10
superseted with
Incline bench chest supported barbell rows to the chest 4x8-10 last set drop set
Paralel grip chins 1xmax + 3 negatives
EZ bar preacher curls 4x7-12
EZ bar 21's 3 sets
Standing alternate hammer curls 3x15 drop sets (5 reps, 5 reps, 5 reps)
One arm concentration curls 2x10
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06-02-2012, 09:25 AM #21
Shoulders, traps, legs, abs. 30 minutes cardio before bed...
Seated dumbell presses 4x5-12 last set drop set
Standing side laterals 3x15 (double drop sets after 5 reps)
superseted with
Standing alternating front raises palms up 3x10
Triset
Dumbell shrugs 3x12
EZ bar close grip upright rows above the head 3x10
EZ bar wide grip upright rows to the chest 3x10
Reverse pec-dec 4x12 last set drop set (4 drops)
Leg extension 10x20
Leg curls 5x12
Seated calve raises 5x10-12
Weighted incline crunches 5x10 last set drop set (2 drops)
Lying leg and hip raises 3x10
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06-03-2012, 05:17 AM #22
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06-03-2012, 04:40 PM #23
you are right
Oh, that's Great Sir !!
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06-04-2012, 05:48 AM #24
Chest, shoulders, triceps and abs. 30 minuted cardio before bed
Smith flat Gironda neck press 5x6-12 last set drop set
Triset
Pec-dec 3x8-10
Incline dumbell press 3x8-10
Incline dumbell fly 3x10
Decline dumbell press 3x12
superseted with
High cable crossovers 3x10
Shoulder giant rotation - 4 rotations
Seated dumbell side laterals 4x12-15
Seated bent over dumbell side laterals 4x12
Seated dumbell front raises 4x10
Seated dumbell press 4x6-10
EZ bar close grip press 5x6-12
EZ bar skull crushers 3x10-12
High pully overhead tricep press 3x12
superseted with
Tricep push down 3x10 last set drop set
Weighted standing cable crunches 5x12
Incline crunches 3x20
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06-05-2012, 05:59 AM #25
Back and biceps. 30 minutes cardio before bed will follow
Wide grip chins 3xmax
Back compound triset (3 exercises back to back without any rest holding on to the same bar)
Bent over barbell rows 5x5-12
Partial deadlift 5x5-12
Barbell shrugs 5x5-12 last set drop set (5 drops)
Second triset
Close paralel grip pull downs 3x8-10 last set drop set
Seated close grip row 3x8-10 last set drop set
Standing EZ bar close grip upright rows above the head 3x10
Incline chest supported dumbell shrugs 3x10
superseted with
Incline chest supported dumbell rows 3x10
Paralel grip chins 1xmax + 3 negatives
EZ bar close grip preacher curls 5x7-12
Standing alternate hammer curls 2 giant sets of 5 actual sets up and down the rack back to back
One arm cable curls 2x10
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06-06-2012, 04:47 AM #26
Legs and abs. 30 minutes cardio before bed
45 degree legpress 8x15
45 degree legpress feet high on platform 4x15
45 degree legpress 1x100 burnout set
Leg extension 5x12 last set drop set
Leg extension 1x100 burnout set
Leg curls 5x10 last set drop set
Adductor machine 3x12
45 degree legpress calve raises 5x15
Incline crunches 4x15-20
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06-07-2012, 03:25 AM #27
60 minutes empty stomach cardio and 60 minutes cardio before bed today.
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06-08-2012, 04:48 AM #28
Chest, triceps, abs. 30 minutes cardio before bed.
Flat dumbell press 4x6-10
Incline smith press 4x6 last set drop set
Decline dumbell fly 3x12
superseted with
Decline pullovers 3x10
Incline dumbell fly 3x12-15
superseted with
Pec-dec 3x8-10
Tricep push down 4x6-10 last set drop set
Incline EZ bar tricep extension 3x12
superseted with
Incliine EZ bar close grip press 3x10-12
One arm underhand across the body tricep pull down 2x10
Standing weighted cable crunches 3x15
Lying leg and hip raises 3x12-15
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06-09-2012, 05:54 AM #29
Back and biceps. 30 minutes cardio before bed will follow.
Wide grip weighted pull ups 2x5
Wide grip pull ups 2xmax
Close grip pull downs 3x8-10 last set drop set
superseted with
Paralel grip seated cable row 3x10 last set drop set
One arm dumbell row 3x8-10
Incline bench chest supported dumbell row 3x10
superseted with
Dumbell pullovers across the bench 3x8
Undergrip chins 1xmax + 3 negatives
EZ bar 21's 3 sets
Straight bar preacher curls 3x10-12
Standing alternate hammer curls 2x8-10
superseted with
Standing dumbell curls 2x6
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06-10-2012, 07:00 AM #30
Shoulders, traps, legs, abs. 30 minutes cardio before bed.
Seated dumbell shoulder press 4x6-10
Standing side laterals 3x15 (double drop sets after 5 reps)
superseted with
Standing alternating front raises palms up 3x10
Triset
Dumbell shrugs 3x12
EZ bar close grip upright rows above the head 3x10
EZ bar wide grip upright rows to the chest 3x10
Reverse pec-dec 4x12 last set drop set
Power cleans 5x10
Squats 5x15
Leg extensions 5x10 last set drop set
Seated calve raises 5x15
Lying crunches 4x15
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