THE NEXT GENERATION OF MUSCLE

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millenium girl
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Number of posts : 94
Registration date : 2008-07-20

PostSubject: Tone Split   Mon Jul 21, 2008 1:49 pm

Tone Split (posted by SapperNurse at WCBB)

Monday
Smith Machine Shoulder Press 4 sets of 15-20 reps
Dumbbell Front Raise 4 sets of 15-20 reps
Dumbbell Reverse Fly 4 sets of 15-20 reps
Dumbbell Shrugs 4 sets of 15-20 reps
Lying Tricep Extension 3 sets of 15-20 reps
One Arm Cable Extension 3 sets of 15-20 reps
One Arm Dumbbell Extension 3 sets of 15-20 reps
abs

Tuesday
Wide Grip Pull Up 4 sets of 15-20 reps
Close Grip Pull Down 4 sets of 15-20 reps
One Arm Dumbbell Row 4 sets of 15-20 reps
Bent Over Barbell Row 4 sets of 15-20 reps


Wednesday
Cardio


Thursday

Incline Dumbbell Press 4 sets of 15-20 reps
Barbell Bench Press 4 sets of 15-20 reps
Incline Dumbbell Flys 4 sets of 15-20 reps
Cable Crossovers 4 sets of 15-20 reps
Incline Dumbbell Curl 3 sets of 15-20 reps
Preacher Curl 3 sets of 15-20 reps
Standing Hammer Curl 3 sets of 15-20 reps
abs

Friday

Squat 4 sets of 15-20 reps
45 Degree Leg Press 4 sets of 15-20 reps
Leg Extension 4 sets of 15-20 reps
Leg Curl 4 sets of 15-20 reps
Deadlifts 4 sets of 15-20 reps
Seated calf Raise 3 sets of 15-20 reps
Standing Calf Raise 3 sets of 15-20

Saturday Cardio
Sunday Cardio
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