Monday

• Chest
• Flat Bench Press: 4 sets of  20 @135,  15@185 , 12 @ 205, and 8 @ 225.
• Incline Dumbbell Press: 3 sets of 50, 60 , and 70. Incline flys 3 sets of 40,45,50.

• Shoulders
• Seated Military DB Press. 3 sets 45, 50, 55.
• Lateral DB Raises. 3 sets of 25,30,35 and bent over lateral DB raises of 3 sets of 30. (I try to get the front , side and rear deltoids (shoulder muscles) in this series.

•  Triceps  –  Last but not least on this work out is my triceps (back of arm) my favorite body part to work out.
• Tricep Pull-Downs. 3 Sets with as much weight I can do with good form. (Weight depends if its a single or double pulley system)
• Rope Pull-Down – The key here is when you pull down the rope to spread the rope to the outside of you waist.)
• Tricep Extension –Next I turn my body 180 degrees and do overhead tricep extensions with the rope and do 3 more sets. (the weight is a little less here.)
• DB Tricep Extensions with 35#.

• Ab’s
• I do Ab Ripper X from P90X.

Tuesday

• Cardio
  • Elliptical Trainer –  I use Lite Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.

Wednesday

• Legs
  • Warm Up with Elliptical Trainer –  I use Lite Fitness brand., I put it on manual for 20 minutes at level 9, to burn fat I like my heart rate in the 145-150 range and a great way to warm up my legs.
  • Leg Curls + Leg Extensions Super-set. Next I do 3 super-sets ( do curls and then ext ions with no rest between) of leg curls and leg extension on the machines.
  • Leg Abductors –  I do 20 sets of leg abductors and abductors (in and outer thighs) on the machines.
  • Leg Press –  Next I ready for the leg press (or slide) ( I don’t do squats any more because a I a disc issue) I start with a 45# plate on each side and add a pair of 45′s after each set. (This will get you (breathing!)
  • Hack Squat –  Next I’ll do 3 sets of hack squats on the machine with 2 45′s.
  • Dumbbell Lunges –  I like to end the legs with a couple of sets of DB lunges with 45#.
• Ab’s
  • I do Ab ripper X from P90X.

Thursday

• Cardio
  • Elliptical Trainer, I use Lite Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.

Friday

• Back and Biceps.
  • Lat Stretch: I start with a lat stretch. Then do 3 set of lat pull-downs on the machine. 160,170.180.
  • Seated Row – Next is  3 sets of seated rowing on the machine 140,140,150.
  • Dumbbell Rows – Then I do bent over DB rowing, 2 sets of 70 and 80#
  • Biceps
    • For biceps I do various DB curls, 30-40# range, some are standing DB curl, some are seated 1 arm concentration curls, I like the french curl bar (Bent bar that ez on your wrists )  I like to finish with a couple of sets of  preacher curls on the machine.
• Ab’s
  • I do Ab ripper X from P90X.

Saturday

• Cardio
  • Elliptical Trainer, I use Lite Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.

 Sunday

• Off