Chris's Workout Plan

Chris's Workout Plan - sets of 8-12 reps each (calves and...

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Chris’s Custom Workout Monday : Chest Shoulders Triceps Abs Tuesday : Cardio Wednesday : Legs Back Biceps Calves (I do these, you don’t really have to because well, your calves are grossly huge) Thursday : Off Friday : Chest Shoulders Triceps Abs Saturday : Cardio Sunday : Off (Sample Excercises, be smart pick the shit you know how to do, if you don’t know how to do something use google) Chest, Shoulder, Triceps, Abs (Monday and Friday) 1. Flat Bench Press: dumbbell, barbell or machine (chest) 2. Incline Dumbbell flyes or pec deck flye machine (chest) 3. Seated Dumbbell or machine overhead press (shoulders) 4. Dumbbell side lateral raise (shoulders) 5. Tricep Pushdown (triceps) 6. Overhead tricep extension with dumbbell (triceps) 7. Crunches (abs) 8. Reverse Crunches (abs)
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Each exercise should be performed for 3 sets of 8-12 reps, except calves and abs, which can be trained with higher reps. You will perform two exercises per body part for 3
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Unformatted text preview: sets of 8-12 reps each (calves and abs can go higher in reps). (Same as before) Legs, Back, Biceps, calves (Wednesday) 1. Leg Press machine (quads) 2. Leg extension machine (quads) 3. Lying Leg Curl (hamstrings) 4. Low back extension/hyperextension (lower back/hamstrings) 5. Pull-ups or lat pulldowns (lats/upper back) 6. Seated Cable Rows (lats) 7. Barbell curl (biceps) 8. Seated alternating dumbbell curl (biceps) 9. Standing Calf Machine (calves) 10. Seated Calf Machine (calves) Each exercise should be performed for 3 sets of 8-12 reps, except calves and abs, which can be trained with higher reps. You will perform two exercises per body part for 3 sets of 8-12 reps each (calves and abs can go higher in reps)....
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This note was uploaded on 09/08/2008 for the course EX SCI 01:146:357 taught by Professor Merrill during the Spring '08 term at Rutgers.

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Chris's Workout Plan - sets of 8-12 reps each (calves and...

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