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Thread: Winter break body transform routine

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  1. #1
    Wannabebig Member
    Join Date
    Dec 2005
    Posts
    74

    Winter break body transform routine

    hello all first post, The last 10 days i haven't trained because i am healing my back and arms, and basically resting to start a new routine. In a couple of days I will be pumped and ready to start my regenerating routine. I am just going to lose put on muscle mass and lose bits of extra fat.

    Routine

    Day 1: Chest, tri, shoulder
    Bench Press: 4 sets: 10, 8, 6, 6
    Dumbbell Press: 3 sets: 8, 8, 8
    Dumbbell Incline: 3 sets: 10, 10, 10
    Dips: 3 sets: to failure
    Rope pushdown: 3 sets: 12, 8, 8
    T-bar pushdown: 3 sets: 12, 8, 8
    Overhead dumbbell extension: 3 sets: 10,10,10
    Machine overhead press: 3 sets: 12, 12, 12

    Day 2: Back, Bi
    Wide grip pulldown: 3 sets: 12, 10, 8
    Machine Row or cable row: 3 sets: 12, 10, 8
    1 arm dumbbell row: 3 sets 12, 10, 8
    Standing dumbbell curl: 3 sets 10, 9, 8
    Cable Curls: 3 sets: 10, 10, 10
    Preacher or concentration curls: 3 sets: 12, 10, 8

    Day 3: Rest

    Day 4: (same as day 1)

    Day 5: (same as day 2)

    Day 6: legs, shoulders
    Lying leg curls: 3 sets: 12, 12, 12
    Leg extension: 3 sets: 12, 10, 8
    Thigh Abductor: 3 sets: 12, 12, 12
    Seated Calf raises: 3 sets: to failure
    Over head press: 3 sets: 12, 10 , 8

    day 7: repeat

    I am going to work my ass of this break and get into top shape, every training day i will also be doing my mini ab routine and maybe 20 minutes of cardio after my workout, except leg day, and critique, recommendations, and support will be awesome!
    Last edited by ali23; 12-14-2005 at 11:32 PM.

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