Shadow!! Git yo bad self in here!

[jenscats5]

Starting Monday -- I'll be on the last week of the Project Workout Program.

What you got for me?? You best start fixing to come up with something......

 

[The Shadow]

You need to slide right into NYCGIRLS new program



its perfect for precontest

 

[jenscats5]

You need to slide right into NYCGIRLS new program



its perfect for precontest

The following??

Ok - new, more conventional program:

Mon - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Tues - Chest

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction
Calves - 3 sets of 15-20 standing calf raise - 2 secons pause on top of movement

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Do all sets with a 4 TUT on reps PLUS the time for the contraction/stertch

Questions:

1) What is a set of "12-6 reps"??

2) Diet = Same??

3) HIIT same 3 days per week??

4) Abs??

 

[The Shadow]

The following??



Questions:

1) What is a set of "12-6 reps"??


START WITH A WEIGHT THAT ALLOWS 12 REPS...ADD WEIGHT - GET 10 OR SO ETC...PRYAMID SET

2) Diet = Same??

YEP

3) HIIT same 3 days per week??


YEP....GOING TO 4 DAYS IN A COUPLE OF WEEKS

4) Abs??

SAME AS LAST WEEK OF CURRENT PROGRAM

 

[jenscats5]

Thanks Bubba!!