Jump to content

Adrian's Training Journal


Recommended Posts

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

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

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share

×
×
  • Create New...