WORKOUTS: Iron Man
Day 1:
Pull ups 4 X failure
Push ups 4 X failure
Sit ups 1 X failure x 60 seconds
Pull ups 4 X failure
Push ups 4 X failure
Sit ups 1 X failure x 60 seconds
Day 2:
Performed as 1 gaint set, no rests between sets!
Dumbbell curls
Bench Press
Tricep Extensions
Standing Lunges
Dumbbell rows
Shoulder raises
Standing squats
Crunches
sit ups
Bent over lateral raises
Dumbbell concentration curls
Wide pushups
Hands touching push ups
Performed as 1 gaint set, no rests between sets!
Dumbbell curls
Bench Press
Tricep Extensions
Standing Lunges
Dumbbell rows
Shoulder raises
Standing squats
Crunches
sit ups
Bent over lateral raises
Dumbbell concentration curls
Wide pushups
Hands touching push ups
Day 3:
Treadmill 1 x 10-15 minutes
Leg Press (light weight) 2 x 50
Walking Lunges 3 x failure x 20 pounds
Leg Extentions (light weight) 1 x 20
Leg Curls 1 x 20
No weight Squats 1 x failure
Standing Calf raises 2 x failure
Crunches or leg lifts 2 x 59
Treadmill 1 x 20 minutes
*Alternating Legs
Treadmill 1 x 10-15 minutes
Leg Press (light weight) 2 x 50
Walking Lunges 3 x failure x 20 pounds
Leg Extentions (light weight) 1 x 20
Leg Curls 1 x 20
No weight Squats 1 x failure
Standing Calf raises 2 x failure
Crunches or leg lifts 2 x 59
Treadmill 1 x 20 minutes
*Alternating Legs
Day 4:
Repeat day 1 or just do cardio
Repeat day 1 or just do cardio
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