Vorname: Rob
Name: Riches
Größe: 178 cm
Training
Monday:
(Serving of Ripped & CLA) AM. 60 minutes LISS cardio & Abs
Deadlifts 5x 8|5|3|1|8
Iso-Lateral Pulldowns 4x 8|6|4|4
Single Arm Dumbbell Rows 3x 8|8|6
Seated Reverse Grip Pulldown 3x 10|8|6
Tuesday:
(Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
Lying Hamstring Curls 4x 10|8|8|6
High-Foot Leg Press 4x 10|8|8|6
Stiff-Legged Deadlifts 3x 10|8|6
Leg Press Calf Raises 5x 20|20|20|18|16
(Super set) Seated Calf Raises 5x 20|20|20|18|16
Wednesday:
(Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
Bench Press 5x 8|5|3|1|8
Flat Bench Dumbbell Fly’s 3x 8|8|6
Incline Machine Chest Press 3x 8|8|6
Seated Wrist Curls 4x 20|20|18
(Super set) Reverse Dumbbell Curls 4x 20|20|18
Thursday:
Rest Day
Friday:
Squats 5x 8|5|3|1|8
Leg Press 4x 8|6|6|5
Leg Extension 4x 10|8|8|6
Leg Press Calf Raises 5x 20|20|20|18|16
(Super set) Seated Calf Raises 5x 20|20|20|18|16
Saturday:
(Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
Arm Curl Machine 4x 10|8|8|6
Seated Tricep Pushdown Machine 4x 10|8|8|6
EZ-Bar Curl 4x 8|8|6|5
Lying French Extension 4x 8|8|6|5
Seated Dumbbell Curl 4x 8|8|6|5
Tricep Pulldown 4x 8|8|6|5
Sunday:
(Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
Seated Rear Barbell Military Press 5x 8|5|3|1|8
Front Shoulder Press 4x 8|8|6|5
Single Arm Lateral Raises 3x 10|8|8
Seated Wrist Curls 4x 20|20|18
(Super set) Reverse Dumbbell Curls 4x 20|20|18
Bilder
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