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Old 02-20-2012, 03:41 AM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Join Date: Nov 2008
Location: Reno, NV
Posts: 5,164
Default 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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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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