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workout

jack this is a strength workout that won't make u that sore because strength workouts dont' build up lactic acid.

Monday

Chest
warm up with a set of 5 reps light weight on bench

2 sets of 5 reps 75% of max
2 sets of 3 reps 85% of max
1 set of 2 reps 92.5% of max
squats
1 set of 8 reps 60 % of max
1 set of 6 reps 70 % of max
1 set of 5 reps 75% of max
1 set of 3 reps 80 # of max
shoulders
push press with the barbell - ur max is 75% of ur incline bench
1 set of 8 reps 65% of ur max
1 set of 6 reps 70% of ur max
1 set of 5 reps 75% of max
1 set of 3 reps 80% of max

shoulder super set combo

2 sets of 8 reps
seated shoulder presses with dumbells
seated arnold presses with dumbells
bent over rows with dumbells

front raises - shoulders
3 sets of 6 reps - goin up five pounds after every set

triceps
over the head press with dumbell
3 sets of 8 reps goin up five to ten pounds after every set

tricep kickbacks
3 sets of 6 reps (heavy)
cl...

Posted by: Rainey Day

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