Go ahead...try it...i triple dog dare u
This will completely fuck u up! It hurts. Not the good "feel the burn" hurt. More like, "I feel like a baby seal that just got tossed around by killer whales" hurt. But please, dont take my word for it. Try this, then go strap on a baby seal suit, swim around in the whale tank at marine land and compare.
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Here are the exercises that make up this workout. Perform 3 sets of each exercise, taking approximately 60 seconds to rest between each set. Use a weight that is challenging enough that you can successfully complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. However, it must still be light enough for you to maintain proper form.
Monday -- Chest
· 25 pushups
· Nautilus chest press (flat bench dumbbells)
· Nautilus incline press (angled bench dumbbells)
· Pec deck machine (chest fly)
Tuesday -- Back
· 5 pullups
· Seated rows (sitting pull cable)
· Lat pulldowns (sitting pull down bar in front of chest)
· T-bar rows (weighted bar between legs pull up)
Wednesday -- Shoulders
· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out lifting dumbells above head)
· Lateral raises (dumbbells raise from side to outstretched shoulder)
· Front raises (dumbbells rasied straight out from chest starting at groin)
Thursday -- Biceps/Triceps
· Nautilus curl machine (sitting curls)
· EZ cable curls (cable at feet pull up)
· Hammer curls (dumbbell chopping motion)
· Tricep pushdowns (standing cable at face push down)
Friday -- Cardio
· Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday -- Rest
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For Staurday/Sunday, instead of rest...should say "try not to cry too much".
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Here are the exercises that make up this workout. Perform 3 sets of each exercise, taking approximately 60 seconds to rest between each set. Use a weight that is challenging enough that you can successfully complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. However, it must still be light enough for you to maintain proper form.
Monday -- Chest
· 25 pushups
· Nautilus chest press (flat bench dumbbells)
· Nautilus incline press (angled bench dumbbells)
· Pec deck machine (chest fly)
Tuesday -- Back
· 5 pullups
· Seated rows (sitting pull cable)
· Lat pulldowns (sitting pull down bar in front of chest)
· T-bar rows (weighted bar between legs pull up)
Wednesday -- Shoulders
· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out lifting dumbells above head)
· Lateral raises (dumbbells raise from side to outstretched shoulder)
· Front raises (dumbbells rasied straight out from chest starting at groin)
Thursday -- Biceps/Triceps
· Nautilus curl machine (sitting curls)
· EZ cable curls (cable at feet pull up)
· Hammer curls (dumbbell chopping motion)
· Tricep pushdowns (standing cable at face push down)
Friday -- Cardio
· Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday -- Rest
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For Staurday/Sunday, instead of rest...should say "try not to cry too much".