I've just got myself a new program and i just wanted you guys to check it so i know if its good or not and if i need to change anything.
What i do is i have a day1, then a day 2, then a rest day. I just continue doing that. I need help on deciding when to do my ab exercises as well. should i do ab exercises every day 1 or every monday, Wednesday, Friday and Sunday.
Day 1
-stretch a little bit
Gravitron chins
10 Kg help, 3sets, 12-15 reps
Gravitron curls
10 Kg help, 3sets, 12-15 reps
Cables Flyes
20 Kg, 3 sets, 10 reps
Cable Preacher Curls
15 Kg, 3 sets, 10-12 reps
Chest Press
80-100 lb, 3 sets, 12 reps
Abdominal Crunch Machine
3 sets, 15 reps
Medicine Ball Crunches
3 sets, 30 reps
Hip Flexors3 sets, 12 reps
Day 2
-stretch a little bit
Cross Trainer
15 mins, rpm 35
Vertical Shoulder Press
20 Kg, 3 sets, 10 reps
Shrugs
80-100lb, 3sets, 10reps
Dips
3 sets, 10 reps
Triceps Pull downs
60lb, 3 sets, 12 reps
Lying Squat Machine
3 plates, 3 sets, 15 reps
Leg curls
3 plates, 3sets, 10 reps
Seated calf raises
weight 60, 3 sets, 10 reps
Forearm Raises
5-6 kg, 3sets, 10-12 reps
At home the ab exercises i do are:
In thre morming 100 fast crunches then 30 sec break then 100 fast crunches then a 30 sec then 100 fast crunches then a 30 sec break then 100 fast crunches
At night 100 slow crunches, 4 sets 25 reps
100 double crunches, 2 sets, 50 reps
Oblique Twists 3 sets, 25 reps
Sorry i typed so much please reply, ireally need to know if its good or not soon so i can start using it. thanx
What i do is i have a day1, then a day 2, then a rest day. I just continue doing that. I need help on deciding when to do my ab exercises as well. should i do ab exercises every day 1 or every monday, Wednesday, Friday and Sunday.
Day 1
-stretch a little bit
Gravitron chins
10 Kg help, 3sets, 12-15 reps
Gravitron curls
10 Kg help, 3sets, 12-15 reps
Cables Flyes
20 Kg, 3 sets, 10 reps
Cable Preacher Curls
15 Kg, 3 sets, 10-12 reps
Chest Press
80-100 lb, 3 sets, 12 reps
Abdominal Crunch Machine
3 sets, 15 reps
Medicine Ball Crunches
3 sets, 30 reps
Hip Flexors3 sets, 12 reps
Day 2
-stretch a little bit
Cross Trainer
15 mins, rpm 35
Vertical Shoulder Press
20 Kg, 3 sets, 10 reps
Shrugs
80-100lb, 3sets, 10reps
Dips
3 sets, 10 reps
Triceps Pull downs
60lb, 3 sets, 12 reps
Lying Squat Machine
3 plates, 3 sets, 15 reps
Leg curls
3 plates, 3sets, 10 reps
Seated calf raises
weight 60, 3 sets, 10 reps
Forearm Raises
5-6 kg, 3sets, 10-12 reps
At home the ab exercises i do are:
In thre morming 100 fast crunches then 30 sec break then 100 fast crunches then a 30 sec then 100 fast crunches then a 30 sec break then 100 fast crunches
At night 100 slow crunches, 4 sets 25 reps
100 double crunches, 2 sets, 50 reps
Oblique Twists 3 sets, 25 reps
Sorry i typed so much please reply, ireally need to know if its good or not soon so i can start using it. thanx