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the real model workout!(under construction)Created by mrfr3sh2d3ff
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Summary
2 Workouts / 13 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
please bear with me this is going to take me some time to get this set up but once i do u will have a professional result showing and very easy to go by workout! this is a long complicated workout by long i mean over a course of time. and by complicated i mean if ur hearts not in it or ur not good at finishing what you start u shouldent do it. if u go by this workout i guarentee ull get the results u want! just remember success dont come overnight if u dont see progress ...
Workouts
the real model workout (chest week 1)
Description
this is the workout i use results are guaranteed to be very satisfactory as long as you stick to it and don't miss out on a day! ull have to adjust according to how much weight you do but follow the reps!
Suggested Schedule
This workout should be done every 4 weeks on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 5 sets: 10 reps, 8 reps, 6 reps, 4 reps, 2 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Cable Crossover 3 sets: 12 reps, 12 reps, 12 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Bench Press - Dumbbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Flyes - Dumbbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Chest Press - Machine 3 sets: 12 reps, 12 reps, 12 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Dips - Chest Version 4 sets: 25 reps, 25 reps, 25 reps, 25 reps Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ... |
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Push-Ups 1 set: 100 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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