MONDAY: Chest and Triceps
CHEST
Bench- 12, 10, 8
Dumbell Flies-8,6,4
Dumbell Bench Press- 8,6,4
Incline Dumbell Flies-8,6,4
Dumbell Incline Press-12,10,8
Decline Press-12, 10,8
Cable Fly/press (light weight)-8,6,4
Wide Grip Bench Press (light weight)- 12,10,8
Close Grip Bench (lightweight)- 12, 10,8
TRICEPS
One Arm Cable Pushdowns - 8,6,4
Over head ext.-8,6,4
Close Grip Cable Pushdowns- 8,6,4
Wide Grip Cable Pushdowns- 8,6,4
DIPS!!
ABDOMINALS
Weighted Cable Crunches- 12, 12, 12
Reverse Crunches- 2x35
Hanging Knee Raises- 2x25
Machine Crunches- 2x30
CARDIO
Power Walk 20mins. on treadmill. (Fast Pace)
5 miles on stationary bike. (increasing slope every 2mins)
Power Walk 25mins. on treadmill. (Slower Pace)
STRETCH AND THEN EAT LIKE A KING

WEDNESDAY: Back and Biceps
BACK
Cable Pulldown Rows- 12,10,8
Seated Rows- 8,6,4
One Arm Pulldowns- 12,10,8
Incline Rows- 12,10,8
Stiff Arm Cable Pulldowns- 8,6,4
Dumbell back flies- 4x8
T-Bar Rows- 12,10,8
BICEPS
One Arm Dumbell Preacher Curls- 10,8,6
Standing Hammer Curls- 16,12,8
Barbell Curls- 8,6,4
Incline Dumbell Alternating Curls- 16,12,8
ABDOMINALS
Reverse Crunches- 2x45
Hanging Knee Raises- 2x25
Oblique Crunches- 2x30 (each Side)
Machine Crunches- 2x20
CARDIO
20mins. Powerwalking
5miles on bike
15mins. powerwalking
STRETCH ,EAT LIKE A KING

FRIDAY: Shoulders and Legs
SHOULDERS
Military Press- 8,6,4
Arnold Press- 8,6,4
Front/Side Cable Lateral Raises- 8,6,4
Upright Rows- 12,10,8
Seated Dumbell Lateral Raises- 8,6,4
Shrugs- 12,10,8
Reverse Shrugs- 12,10,8
LEGS
Squats Super set with Leg Press- 12,10,8 on each
Front Squats Super set with Leg ext.-12,10,8 on each
Leg Curls- 12,10,8
Lunges- 12,10,8
Calf Raises-3x20
ABDOMINALS
SAME AS WEDNESDAY
CARDIO
15mins, powerwalking
3miles on Bike
10mins, powerwalking
STRETCH REALLY GOOD AND EAT LIKE A KING
**Tuesday and Thursday we do the same cardio as the day before, first thing in the morning.
**Rest like a lazy mofo on Sat and Sunday.
***PROTEIN PROTEIN PROTEIN!!
*All workouts increase in weight each week, as long as we feel we are getting stronger.
Thanks guys, tell me what you think!!!

Wooo, you got your workout routine in check man! I think starting today, I'm going to start a new workout log as well. I'd post up my routine, but I'm currently in the process of changing up my old routine. But for me, today is shoulders/back today. I'll log my workout later on tonight after I hit the gym.

goodness, killer leg workout today, we decided to switch up leg/shoulder day with back/bicep day. every other week well change those 2 up. but that leg workout is absolutely destructive I LOVE IT!

Hmmmm doing super sets with squats....I'm going to have to look into it. It does sound pretty harsh. In a good way of course. lol

Let me tell you something, i can't walk either. sitting down, getting up, or even squatting down when i drop something is painful. We had a great work out today. Many more we look forward to.

that bad eh? dang, yall really got my attention now lol. I was planning on doing something similar to that workout routine last thursday, but I had to cancel going to the gym that night due to illness. Looking forward to next week tho! :]

we cut down on our cardio BIG TIME. were trying to bulk a little now, hoepfully we can get buff lol

lol Cool beans man, just eat and lift hard. While yall are trying to decrease your cardio workouts, I'm trying to increase my cardio. Going to the beach in florida in the next few weeks, I want to be a little more toned up than I am right now by then! hehe.

looks like a good routine there.Thanks for the post as im devising something that may work well for me

Nice workout. How far do you typically get in miles, for your 20 minute power walk? For me, it depends how fast I walk, but I can get over 2 miles in, most of the time.

Hi yeah_boyz71,
Awesome workout plan. Looks like you are professional trainer or looking for some competition!
Here is my weekly workout routine:
Monday. Shoulders, chest and triceps
Tuesday. Legs, back and biceps
Wednesday. All abs related exercises
Thursday. Shoulders, chest and triceps again
Friday. Dead lift, legs and biceps.
I took 2 days off to relax my tones muscles.
san antonio gym

Hi guys,
what should be my work out for the my weight loss and fat loss???
please suggested me guys,
me waiting guys.....
hampton gym

Home workout routine:

Before you start home workout warm up your body and get ready for exercise,
this workout is for the chest, triceps and even involve your back and shoulder muscles,
Dips are alternative to developing chest and triceps muscles.....