**Note: I started posting links to what the exercises are
A bunch of Stretching
Chin Ups
4, then 3
Incline Barbell Bench
45 lbs x 10
75 lbs x 5
95 lbs x 5
105 lbs x 3
Lat Pull Down
90 lbs x 10
100 lbs x 6
100 lbs x 5
Flat Dumbbell Bench
40 lbs x 6
45 lbs x 6
45 lbs x 6
Incline Chest Flies
15 lbs x 12
15 lbs x 10
15 lbs x 10
Single Arm Bent Over Row
50 lbs x 6
60 lbs x 6
65 lbs x 6
Standing Cable High Row
45 lbs x 10
50 lbs x 10
60 lbs x 10
Cardio
rowing machine
20 seconds max effort, 10 seconds rest for 30 cycles (15 mintues)
To learn why view here: http://en.wikipedia.org/wiki/High-intensity_interval_training
I followed this up with 1.5 Scoops of Surge; I know I'm supposed to be eating real foods, but this seems to be making a big difference in burning fat and retaining muscle.
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