Please Scroll Down to See Forums Below 
T
The Shadow
Guest
Legs:
Lunges - 4 sets of 15-20 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 15-20 per leg - on a bench with weight
Butt blaster - 4 sets each side - 15-20 reps
Standing calf raises - 4 sets of 15-20 6 TUT
Tuesday ?
Back:
Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 15-20
Wednesday ?
Chest:
Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 15-20
Thursday ?
Shoulders
Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 15-20
Friday ?
Arms
vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 15-20
*ABS ?
PICK TWO DAYS
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 6 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT
CARDIO PLAN:
MON, WED, FRI
10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(9 CYCLES)
NOTE THE GENERAL INCREASE IN TUT FOR THIS WEEK....KEEP ALL SETS TO NEW 4 TUT UNLESS OTHERWISE NOTED
Lunges - 4 sets of 15-20 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 15-20 per leg - on a bench with weight
Butt blaster - 4 sets each side - 15-20 reps
Standing calf raises - 4 sets of 15-20 6 TUT
Tuesday ?
Back:
Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 15-20
Wednesday ?
Chest:
Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 15-20
Thursday ?
Shoulders
Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 15-20
Friday ?
Arms
vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 15-20
*ABS ?
PICK TWO DAYS
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 6 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT
CARDIO PLAN:
MON, WED, FRI
10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(9 CYCLES)
NOTE THE GENERAL INCREASE IN TUT FOR THIS WEEK....KEEP ALL SETS TO NEW 4 TUT UNLESS OTHERWISE NOTED
Last edited:
