Shadows project.....

[The Shadow]

WORKOUT SEQUENCE FOR THIS WEEK:


Monday - Legs:

Lunges - 4 sets of 10-12 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 10-12 per leg - on a bench with weight
But blaster - 4 sets each side - 10-12 reps
Standing calf raises - 4 sets of 10-12 6 TUT



Tuesday - Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns


3 sets on all 10-12





Wednesday - Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine

3 sets 10-12



Thursday - Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press

4 sets of 10-12




Friday - Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns

3 sets 10-12





CARDIO PLAN:




MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY


8 CYCLES



ABS - PICK TWO DAYS PER WEEK


DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET


DAY 2

INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 5 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUt

 

[treilin]

Couple questions... What is a butt blaster? Also... do you do step-up's on a bench at home or at the gym? Can we substitute a Reebok Step at the highest it can go?

What's this "pushwodns" on arm day?
Do you want me to keep 8 cycles this week on HIIT or go to 9?

 

[*Bunny*]

What is a butt blaster?

^^

 

[The Shadow]

Couple questions... What is a butt blaster? Also... do you do step-up's on a bench at home or at the gym? Can we substitute a Reebok Step at the highest it can go?

What's this "pushwodns" on arm day?
Do you want me to keep 8 cycles this week on HIIT or go to 9?

there should be a glute machine at your gym

do them at the gym - 5 risers is fine

8 again.

 

[treilin]

Is 'Glute Machine' a technical term for the piece of equipment because I'm not real sure what you are talking about. I can do a search and go look at the piece of equipment on-line and it may ring a bell....

 

[The Shadow]

Is 'Glute Machine' a technical term for the piece of equipment because I'm not real sure what you are talking about. I can do a search and go look at the piece of equipment on-line and it may ring a bell....

do a search for butt blaster...glute machine

 

[treilin]

do a search for butt blaster...glute machine

Got it... o.k. never actually did those before... Something new.

 

[The Shadow]

...you seen it before

 

[*Bunny*]

Got it... o.k. never actually did those before... Something new.

def. do NOT have that machine at my gym lol

 

[treilin]

...you seen it before

Yup right next to the assisted pull-up machine. I just never actually got on it.