weight training
ok guys correct my mistake if you ever suspected one.
I ve been training for strength and power and to be able to lift heavier weights. Although I care less about the definition, but I wanted to melt my jelly (fat) in my stomach that was covering my abs..
Here it goes:
Monday- 2 mile jog
Tuesday- Chest/Tri/abs
BenchPress- 95 lbs. 15 reps, 105 lbs. 12 reps, 155 lbs. 4-6 reps, 170 lbs. 1-4 reps
DB Press- 40 lbs on each dumbbell about 10 reps
Tricep extension- 50 lbs. 15 reps, 70 lbs. 12 reps, 120lbs. 5 reps, 140lbs. 2 reps
Tricep Kickback (Dumbbell)- bout 15 lbs dumbbell 12 reps
Wednesday- 2 mile jog
Thursday- Bicep/shoulders/back/abs
EZ curl bar- 45 lbs. 12 reps, 60 lbs. 10 reps, 65 lbs. 8 reps, 75 lbs. 4-6 reps
Concentration curls- 20 lbs 12 reps
military press (dumbbell)- 30 lbs. 12 reps, 35 lbs. 10 reps, 40 lbs. 8 reps, 45 lbs. 4-6 reps
Front raisers- 15 lbs. 12 reps on each arm
lat pulldown- 90 lbs. 12 reps, 100 lbs. 10 reps, 120 lbs. 8 reps, 140 lbs. 3 reps
dumbbell row- 30 lbs 12 reps
Friday- Legs
Leg Press- 2 45's on each 12 reps, 3 45's 10 reps, 4 45's 8 reps, 5 45's 6 reps
Leg Extension-70 lbs 12 reps
Leg Curls- 50 lbs 12 reps, 65 lbs 10 reps, 75 lbs 8 reps, 100 lbs 3-6 reps
Calf Raisers- 150 lbs 12 reps, 180 lbs 10 reps, 220 lbs 8 reps, 290 lbs 6 reps
Thats all and most likely, I dont feel sore after those workouts. Correct my mistake if you guys know. I am trying to build strength and power, some definition.
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