|
12 Week Plan - Weights Day 1 of 3 - 2nd QuarterPart of the The Twelve Week Plan - Muscle Builder and Fat Loss - 2nd Quarter program. This workout has never been performed. |
Description
This is the 1st day in the second group of 3 weeks. You should already be starting to see some significant improvements in your strength and muscle size so now it's time to switch the exercises to keep your muscles tested so that you'll continue to see results. As before this workout emphasises chest and triceps but the exercises are different.
Exercise Routine
|
Adobe Flash player is required.
|
Bench Press - Barbell, Flat, Close-GripJust like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com Routine:Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Set 4: 8 reps Set 5: 8 reps |
|
Adobe Flash player is required.
|
Bench DipsPlace two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... Routine:Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Set 4: 12 reps Set 5: 12 reps |
|
Cable CrossoverHold 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... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps |
|
Tricep Pushdowns - RopeSame as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps |
|
Adobe Flash player is required.
|
Bench Press - Inclined, Hammer GripGrab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing sur... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps |
|
Ab RollerUsing the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight p... Routine:Set 1: 25 reps Set 2: 25 reps Set 3: 25 reps Set 4: 25 reps |
