Your routines

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Your routines

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CRITEEK
1/25/07 9:31 A

Come on guys, post your routine(s).

Here's my two week spread (workout 1 - tuesday, saturday, thursday, workout 2 - thursday, tuesday, saturday)

WORKOUT 1
triceps
- Dumbbell Triceps Extension
- Triceps Kickback
- Dips
biceps
- Alternate Hammer Curls
- Barbell Curls
- Seated Barbell Curls
- Concentration Curls
- Chin Ups
- Barbell Upright Row
forearm
- Wrist Curls
- Reverse Barbell Curl
- Barbell Drag Curl
shoulders
- Arnold Dumbbell Press
- Arm Circles
abs
- Air Bike
- Crunches
- Alternate Heel Touches
- Bent-Knee Hip Raises

WORKOUT 2
back
- Bent-Over Barbell Row
- One Arm Dumbbell Row
- Superman
- Stiff-Legged Barbell Deadlift
glutes
- Butt Lift
- Leg Lift
hamstring
- Dumbbell Lunges
calves
- Ankle Circles
- Barbell Seated Calf Raises
chest
- Isometric Chest Squeezes
- Pushups
quads
- Barbell Deadlift
- Dumbbell Squats

Then cardio Monday, Wednesday, Friday, Sunday which is usually about 20-25 (5 min warm up, and 5 min cool down) minutes HIIT on a stationary bike.
21kms/h @ 60% max heart rate (MHR)
30-35kms/h @ 80-90% MHR
with 60 - 90 second intervals, and 90 - 120 second rests

Posted by a SparkPeople Team Member

Thread URL:http://www.sparkpeople.com/dietforums/archive_posts60-4897028-1.htm