Tuesday - Core & Light Biceps

Note: All directional exercises are to be superset.

Seated Directional Crunches
5 Sets, 15 Reps each Direction.
Increasing weight with each set.
Right, Middle, Left.

Hanging Straight Leg Raises
5 Sets, 15 Reps.
Legs should reach chest level or the rep doesn't count.

Standing Twists w/ Barbbell.
5 sets of 15 to each side.
Doing an uppercut swim motion.

superset with

Standing Twists w/ Plates
5 sets of 15 to each side.
Hold plate(s) locked in at elbow.

Hanging Knee Raises.
5 Sets, 15 Reps to each side.
Knees should approach chest level.
Right, Middle, Left.

Weighted Sit-Ups.
3 Sets of 30 Reps.

Floor Wipers.
5 Sets of 12 to each side.
Holding 75-80% of your bench max above your chest.

Dragon Flag Negatives.
5 Sets to Fail.

Dumbbell Side Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.

Cable Side Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.

Priest Cable Crunches.
5 Sets of 15 reps to each side.
Increasing weight with each set.
Right, Middle, Left.

Oblique Machine.
5 Sets to 12 to each side.
Increasing weight with each set.

Russian Twists.
5 Sets of 15 to each side.

Hanging Twists.
5 Sets to Fail on each side.

7 Sets of 21s.
Increasing weight then pyramiding back down.

Hammer Curls.
5 Sets of 12 Reps.
Increasing weight then pyramiding back down.

Cable Curls to Head.
5 Sets of 12 Reps.
Increasing weight then pyramiding back down.

Cardio: 30 Minutes Biking Interval.

10 Minute Run at steady pace.

This post was edited by Boxa on Oct 3 2009 12:37pm

Thanks , tracked and printed , i will try this too, even though i workout at fitness first , they dont have some of the machines , ex : lying leg curl , they have seated and standing leg curl though.
and can you also mention rest periods?



This post was edited by Nitro on Oct 3 2009 12:36pm

Rest is no more than 60 seconds between sets.

Note, I forgot the cardio, edited it in.

This post was edited by Boxa on Oct 3 2009 12:39pm

Between reps? o.O

CORE day? wtf

lulz.
between sets.