Your Gym Workout

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  • necromation0

    This is this month plan:

    DYNAMIC STRETCHING 

    Jogging on spot
    High Knees
    Kick Backs
    Arm Swings 
    Shoulder Rotation 

    Leg workout

    Normal Set
    Warm up 2 sets x 12 - lighter weight
    3x12 Squats - increase weight from warm up

    Superset 
    3x12 Leg Press
    3x13 Leg Extensions

    *Rest 1 Minute after superset 

    3x12 Standing Hamstring curl(R 30 sec)
    3x10 Walking Lunges-barbelBart 30 sec)

    Upper Body workout

    3x12 Bench Press 

    Superset
    3x12 Shoulder Press Barbell (R 30 sec)
    3x12 Upright rows w Barbell (R 30sec)
    *Rest 1 Minute between superset

    Normal set
    3x12 Back rows (R30 sec)
    (machine next to leg press) 
    3x12 Bicep Curls - preacher curls

    Core
    3x12 Dcline bench ab crunches (R 30 sec)
    3x12 Hanging ab crunches (R 30 sec) - hang from bar and raise legs to crunch abs

    I get my girlfriend to write me a new plan every month. She used to compete and is a qualified to work as PT. Changing it up every 4 weeks is tops as i'm really seeing the my body change fast!

    necromation 0Permalink
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