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Sunday, 13 August 2006 |
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Hey guys Adot here whats really good im writing this artical because it seams like you gusy are a lil confused on a simple work out plan you should have to worry about how hard your working out not think so hard on how to work out so ive composed a work out plan. This plan can be altered very easily to do what you want with it. but right now the plan is for adding muscle mass and percentage and muscle endurance.
Mon...Chest and tri's
Tues...legs
weds...Back and bi's
thurs...sholders and lower back
fri rest or start over
All work outs should begin with a 10 to 12 min light jog or power walk
CHEST
incline dumbbell or barbell presses, flatbench barbell or dumbbell presses , incline or flat bench dumbbell flys and cable cross overs
TRI
lying cambered bar tri cep extentions or close grip bench press, dips, strait bar or rope push downs
THIGHS
barbell squats or smith machine squats, leg extentions, leg press, lunges, leg curls
CALVES
lol basically calf rasies
SHOULDERS
seated or standing dumbbell press, upright rows, lateral raises, cable lateral raises
ABS
crunches, cable crunches, leg raises
BACK
Bent barbell rows or t bar rows, seated cable rows, pull ups, lat pull downs front and back , back extenstion
BI
standing curls , preacher curls, cambered bar curls
abs a nd calves can be done every day just make sure u mix them up dont do the same thing every day like do leg rasies one day and do regular crunches the next day and if any one needs a specialized work out plan just message me with your needs and reason and what sport i ll be gla d to help you guys out Adot out
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zenny to buy new stuff
Instruction & Technique 
