By Ceradad
· 300 views
Ok, so I said (I believe) that I would post my workouts/cycles here. So, here is a sampling of my lifting workouts:
Upper body:
Assisted chinups: 150 x 7
Bench: 185 x 7
DB flyes: 30 x 7
Preacher curls: 75 x 7
Tricep pushdowns w/ rope: 70 x 7
DB military press: 35 x 7
Back ext. on roman chair: 50 lb db x 7
BB shrug: 185 x 7
Repeat circuit 2 more times for a total of 3 circuits. Next time in, up reps by one rep each circuit. Continue this for 3 wks. By the end of 3 wk cycle, reps will be 12 reps for each exercise each circuit.
Lower Body:
Leg press: 540 x 7
Calf raise: 540 x 7
Strt leg deadlifts: 155 x 7
Leg ext.: 180 x 7
Abductor: 140 x 7
Adductor: 140 x 7
Same format as upper body.
Days I work, I do cardio in the morning for 50 minutes most days. On days I am off, or work a late shift, I do anywhere from 1 to 2 hrs of cardio. I do both treadmill and elliptical.
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