adrianisgnarly Posted January 11, 2012 Share Posted January 11, 2012 Wednesday, January 11, 2012 SHOULDERS - Seated barbell military press 3 x 8-10- Side lateral raises 3 x 8-10- Front dumbell raises 3 x 8-10- Rear lateral raises 3 x 10- Dumbell military press 3 x 12- Upright rows 3 x 12 Calves - Standing calf raises 3 x 15-20- Seated calf raises 3 x 15-20 20-30 minutes of jogging/running *Will update with photos about once a month Link to comment Share on other sites More sharing options...
C.O. Posted January 11, 2012 Share Posted January 11, 2012 Calves nice! Good reminder, I always forget about them, that's why I still have chicken legs... -Dylan Link to comment Share on other sites More sharing options...
adrianisgnarly Posted January 13, 2012 Author Share Posted January 13, 2012 Friday, January 13, 2012 QUADS - Leg extensions 2 x 15-20- Leg presses 4 x 12-15- Hack squats 3 x 6-8- Leg extensions 3 x 10 TRICEPS - Bodyweight dips 3 x 10-12- Rope pushdowns 3 x 15-20- One-arm cable pushdowns 3 x 10-12- Close-grip bench press 3 x 10-12 ABS - Incline sit-ups 3 x 15- Leg raises 3 x 15- Plank 3 x 30 secs. Link to comment Share on other sites More sharing options...
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