My Bodybuilding Routine for 6/23/2008 - 12/31/2208
Week 1
Monday
Dumbbell Shoulder Press - 3 sets x 3 reps (30 seconds rest between each set)
Dips - 1 set x 15 reps (rest-pause)
Squat - 1 set x 20+ reps superset with dumbbell pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps (30 seconds rest between each set)
Tuesday
35 min. Treadmill Cardio
Wednesday
Dumbbell Incline Curls - 1 sets x 15 reps (rest-pause)
Dumbbell Calve Raises - 2 sets x 15 - 20 reps (1 minute rest bewteen each set)
Leg Raises - 2 sets x 20 reps (30 seconds rest between each set)
35 min. Treadmill Cardio (after weights)
Thursday
35 min. Treadmill Cardio
Friday
Incline Bench Press - 1 set x 15 reps (rest-pause)
Reverse Pullups - 3 sets x 3 reps (30 seconds rest bewteeen each set)
Rack Deads - 3 sets x 3 reps (30 seconds rest between each set) superset with Dumbbell Pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps (30 seconds rest between each set)
Lat Stretch - 1-2 minutes
Saturday
Rest
Sunday
Rest
Week 2
Monday
Push Press - 1 set x 15 reps (rest-pause)
Decline Close Grip Bench - 3 sets x 3 reps (30 seconds rest between each set)
Half Squat - 5 sets x 3 reps (30 seconds rest between each set) superset with dumbbell pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps (30 seconds rest between each set)
Tuesday
35 min. Treadmill Cardio
Wednesday
EZ Bar Curls - 3 sets x 3 reps (30 seconds rest between each set)
One Leg Seated Calve Raises - 2 sets x 15-20 reps (1 minute rest between each set)
Leg Raises - 2 sets x 20 reps
35 min. Treadmill Cardio (done after weights)
Thursday
35 min. Treadmill Cardio
Friday
Pullups - 3 sets x 3 reps (30 seconds rest between each set)
Bench Press - 3 sets x 3 reps (30 seconds rest between each set)
Deadlift - 1 set x 15 reps (rest-pause) superset with Dumbbell Pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps
Lat Stretch - 1-2 minutes
8/16/2008 - Saturday
Rest
8/17/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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