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<blockquote data-quote="jft67x" data-source="post: 25818" data-attributes="member: 380"><p>well this is what i do </p><p><u>endurance day</u> </p><p>Higher reps lower weights </p><p>Eleptical for 45 mins <strong>bench press</strong>10 reps 3 sets incline bench, decline bench, then flat bench. <strong>Barbell Curls</strong> 10 reps 3 sets</p><p><strong>Lat Pulldowns</strong> 25 reps 2 sets </p><p><strong>Row machine</strong> 15 reps 3 sets</p><p><strong>Hack Squat machine</strong> 10 reps 3 sets </p><p><strong>Barbell rows</strong> 20 reps 3 sets</p><p><strong>Power Cleans</strong> 10 reps 3 sets</p><p><strong>Leg Press</strong>30 reps 3 sets</p><p><strong>Squats</strong> 10 reps 3 sets</p><p></p><p><u>Power Day</u></p><p>Heavier weight less reps </p><p><strong>30mins on Elliptical<strong></strong></strong></p><p><strong><strong><u>Incline bench</u> <strong>Decline bench</strong> <strong>Flat bench</strong> 5 reps 5 sets on each</strong></strong></p><p><strong><strong><strong>Cleans</strong> 5 reps 5 sets</strong></strong></p><p><strong><strong><strong>Deadlift</strong> 2 reps 10 sets</strong></strong></p><p><strong><strong><strong>Curls</strong> 5 reps 5 sets</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Cardio Day</u></strong></strong></p><p><strong><strong></strong></strong></p><p> <strong><strong><strong>2 hours on eleptical</strong></strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong>It goes like this</strong></strong></p><p><strong><strong><u>Week 1 </u></strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Monday</u></strong></strong></p><p><strong><strong>Endurance day</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Tuesday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Wednesday</u></strong></strong></p><p> <strong><strong>Cardio Day</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Thursday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Friday</u></strong></strong></p><p> <strong><strong>Power Day</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Saturday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Sunday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Week 2 </u></strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Monday</u></strong></strong></p><p><strong><strong>Power Day</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Tuesday</u> </strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Wednesday</u></strong></strong></p><p><strong><strong>Cardio Day</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Thursday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Friday</u></strong></strong></p><p><strong><strong>Power Day</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Saturday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong><u>Sunday</u></strong></strong></p><p><strong><strong>rest</strong></strong></p><p><strong><strong></strong></strong></p><p><strong><strong>Alternate between week 1 and 2 and you will start noticing gains</strong></strong></p></blockquote><p></p>
[QUOTE="jft67x, post: 25818, member: 380"] well this is what i do [U]endurance day[/U] Higher reps lower weights Eleptical for 45 mins [B]bench press[/B]10 reps 3 sets incline bench, decline bench, then flat bench. [B]Barbell Curls[/B] 10 reps 3 sets [B]Lat Pulldowns[/B] 25 reps 2 sets [B]Row machine[/B] 15 reps 3 sets [B]Hack Squat machine[/B] 10 reps 3 sets [B]Barbell rows[/B] 20 reps 3 sets [B]Power Cleans[/B] 10 reps 3 sets [B]Leg Press[/B]30 reps 3 sets [B]Squats[/B] 10 reps 3 sets [U]Power Day[/U] Heavier weight less reps [B]30mins on Elliptical[B] [U]Incline bench[/U] [B]Decline bench[/B] [B]Flat bench[/B] 5 reps 5 sets on each [B]Cleans[/B] 5 reps 5 sets [B]Deadlift[/B] 2 reps 10 sets [B]Curls[/B] 5 reps 5 sets [U]Cardio Day[/U] [B]2 hours on eleptical[/B] It goes like this [U]Week 1 [/U] [U]Monday[/U] Endurance day [U]Tuesday[/U] rest [U]Wednesday[/U] Cardio Day [U]Thursday[/U] rest [U]Friday[/U] Power Day [U]Saturday[/U] rest [U]Sunday[/U] rest [U]Week 2 [/U] [U]Monday[/U] Power Day [U]Tuesday[/U] rest [U]Wednesday[/U] Cardio Day [U]Thursday[/U] rest [U]Friday[/U] Power Day [U]Saturday[/U] rest [U]Sunday[/U] rest Alternate between week 1 and 2 and you will start noticing gains[/B][/B] [/QUOTE]
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