From: mnawabi@rockcliff.com
Date: Fri, 16 Apr 2010 14:20:17 +0000
Subject: Fw: Here ya go...let the pain begin!!!!
To: Sam Parwiz
Sent on the Sprint® Now Network from my BlackBerry®
-----Original Message-----
From: "jeff becker"
Date: Thu, 15 Apr 2010 21:44:05
To:
Subject: Here ya go...let the pain begin!!!!
Monday - Day 1
Group
Exercise
Sets
Reps
Count
Chest
Flat Bench Press - Barbell
3
18,15,15
30sec
Chest
Incline Bench Press - Barbell/Smith
2
18,15
30sec
Back
Lat Pull down - Wide & Front
3
18,16,15
30sec
Back
Cable Rows - Seated close grip
2
15,15
45sec
Biceps
Strait Bar Curls - Wide
3
15,15,15
45sec
Biceps
Dumbbell Curls - Hammer style
2
10,10
45sec
Abdominal
Rotating groups
************
*****************
**********
Tuesday - Day 2
Group
Exercise
Sets
Reps
Count
Shoulders
Military Press - Barbell Front
3
15,15,15
30sec
Shoulders
Lateral Dumbbell Fly's - Standing
2
18,18
30sec
Triceps
Cable Pushdown - Close grip
3
18,15,15
30sec
Triceps
Overhead Extensions - Cable
2
15,15
45sec
Calves
Calve Raises - Seated
3
20,18,15
45sec
Calves
Jackhammer - Standing
2
15,15
45sec
Abdominal
Rotating groups
************
*****************
**********
Wednesday - Day 3
Group
Exercise
Sets
Reps
Count
Chest
Incline Bench Press - Dumbbell
3
18,15,15
30sec
Chest
Cable Crossover
2
15,15
30sec
Back
Lat Pull down - Wide & Rear
3
16,15,15
30sec
Back
Bent Over Rows - Dumbbell
2
12,12
45sec
Quads
Leg Press - Seated Decline
3
15,15,15
45sec
Quads
Leg Extension
2
15,15
45sec
Abdominal
Rotating groups
************
*****************
*********
Thursday - Day 4
Group
Exercise
Sets
Reps
Count
Shoulders
Shoulder Press - Seated Dumbbell
3
16,15,15
30sec
Shoulders
Strait Arm Front Raises - Dumbbell
2
12,12
30sec
Biceps
Dumbbell Curls - Seated
3
12,12,12
30sec
Biceps
Preacher Curls - Seated Close grip
2
15,15
45sec
Triceps
Overhead Extensions - Cable
3
18,15,15
45sec
Triceps
Reverse Pull down - Cable
2
15,15
45sec
Abdominal
Rotating groups
************
*****************
**********
Friday - Day 5
Group
Exercise
Sets
Reps
Count
Chest
Decline Bench Press - Barbell
3
18,15,15
30sec
Chest
Flat Fly's - Dumbbell wide
2
15,15
30sec
Back
Cable Rows -Seated wide
3
15,15,15
30sec
Back
Lat Pull down - Front Close grip
2
15,15
45sec
Hamstrings
Flat Curls - Duel
3
15,15,15
45sec
Hamstrings
Single Leg Bend
2
15,15
45sec
Abdominal
Rotating groups
************
*****************
**********
* 20-30 Minutes Cardio before/after training routine *
3-4 Weeks of this and your done!
Best Regards,
Jeff Becker
"I build my business from past clients, business associates, friends and
family members. If I can assist anyone who is thinking about buying,
selling or refinancing Real Estate or purchasing investment property,
please do not hesitate to contact me. I appreciate your referrals!"
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