02-20-2012, 02:41 AM
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HardCory
is working towards a lean 200
Super Moderator
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Join Date: Nov 2008
Location: Reno, NV
Posts: 5,152
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Feb. 17
Day 18
Chest Hypertrophy
Bench:
135X12
145X12
155X12
165X12
175X12
Dips:
BWX12
10X12
15X12
20X12
25X12
Smith Machine Decline:
90X12
110X12
120X12
130X12
140X12
Incline Cable Flies:
30X12
35X12
35X12
30X12
30X12
Walking Rotators:
45X10
45X10
45X10
Hanging Leg Raises:
BWX10
BWX10
BWX10
Serratus Crunches:
50X10
50X10
50X10
Feb. 18
Day 19
Arms Hypertrophy
Rope Pushdowns:
50X12
60X12
70X12
80X12
90X12
Machine Curls:
45X12
70X12
70X12
75X12
80X12
Tricep Pushdowns:
110X12
120X12
140X12
150X12
155X12
Seated Hammer Curls:
30X12
30X12
30X12
30X12
30X12
Skull Crushers:
75X12
85X12
85X12
75X12
75X12
Reverse Cable Curls:
100X12
100X12
100X12
100X12
100X12
Cable Wrist Curls:
100X25
100X25
100X25
100X25
100X25
Feb. 19
Day 20
Core & Cardio
MB V-Ups:
10X20
10X20
10X20
Planks (all three positions):
3X1 min
3X1 min
3X1 min
Woodchoppers:
10X45 sec
10X45 sec
10X45 sec
1 Legged RDL:
BWX45 sec
BWX45 sec
BWX45 sec
Seated Rotators:
10X30
10X30
10X30
Squats:
BWX45 sec
BWX45 sec
BWX45 sec
30 mins of moderate intensity cardio on elliptical.
I've decided that my core workouts are going to become more important. Mike Z. designed these for me a while back I'll be doing them twice a week again. More than anything doing them for injury prevention; any cosmetic results that become of it is an added bonus.
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