---------- Forwarded message ----------
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!" The information contained in this email is confidential and intended
only for the use of the individual or entity named above. If you are not
the intended recipient, you are hereby notified that any dissemination,
distribution, or copying of this communication is unlawful and strictly
prohibited. If you have received this in error, please notify the sender
immediately and delete this message and any attachments.
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!" The information contained in this email is confidential and intended
only for the use of the individual or entity named above. If you are not
the intended recipient, you are hereby notified that any dissemination,
distribution, or copying of this communication is unlawful and strictly
prohibited. If you have received this in error, please notify the sender
immediately and delete this message and any attachments.
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