workout routine

[ssj-hawk]

how's this?

Mon: chest, tri-
sets 3.
dips - 10reps/30lb help, 8 reps/40lb help, 6reps/50lb help..

sets 3
chest press - 10x130 , 8x120, 6x100.

sets 3
seated row press or someshit ( chest,tri )
10x165 , 8x150 , 6x130.

sets 3
seated dips
10x165, 8x150, 6x130

er forget the name of this machine, works the entire abs at once( trainer said ).
you do a total crunch, raise your legs and upper body at the same time.

sets 5
20x35lbs , 20x35lbs , 20x35lbs, 10x45 ,10x45.(abs).

tue: Jump rope for around 20 minutes.

wed: shoulder& bi

sets 3-
shoulder press - 10x120 , 8x110 , 6x100

seated pullback rows - 10x120, 8x110 , 6x100

seated bi curls - 10x110 , 8x100, 6x90

lat pulldowns - 10x135, 8x120, 6x105.

ab machine again..same reps as monday.

thurs: tredmill or run at the track.
30 - 40 minutes total.

fri: legs

3 sets on all.


sqauts - 10x220lb , 8x200 , 6x180.

leg exten - 10x120 , 8x110 , 6x100.

reverse leg exten( i guess you can call it that). 10x115 , 8x100 , 6x90.

inner thigh squeeze - 10x100, 8x80 ,6x60.

outter thigh squeeze - 10x80 , 8x60 , 6x40.

ab machine - same as other days.

sat - off( sometimes may play some basketball)

sun - at the track or sometimes go to the gym to hit the treadmill..


yes, i know i need to start using free weights.. maybe next month..!

honest opinions please..

 

[strengthmonster]

It isn't all that bad. On back day try not to work the back, then arms and then go to do back again. Instead fully work a muscle group and then go on to the next. That way the blood is better pumped to that group during working it. Oh yeah, try some freeweights!