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| loseabdominal fat, ab workouts, high altitude training, skinfold test, docosahexaeonic acid, older adult, weight loss through exercise, counter, bodysculpting, fitness information, living, cooking, cardiovascular health, thighs, blood, aerobic videos, gene polymorphisms, | Bell Flyes 1x12*, 1x8, 1x6 Biceps Sets & Reps Seated D. Bell Curls 1x15*, 1x12, 1x10, 1x8 Standing B. Bell Curls 1x12, 1x8, 1x6 *Denotes warm-up davidknowles set As the reps decrease over the sets listed, the poundage's should increase. For example, davidknowles if davidknowles doing 25lbs for 15 reps of seated dumbbell curls for warm-up, for the next set of 12 reps the weight may increase to 30lbs. As always, be sure to use proper form and full range of motion for all sets and exercises listed. NO CARDIO IS TO BE DONE AT ALL DURING THE TIME YOU ARE ON THIS PROGRAM, except the cardio listed for the leg workout. No cardio does not mean "just a little" or "some" - it means NONE AT ALL, except where specifically indicated. Workouts should last no longer than 45 minutes. Back To The Pumping Station's Main bodybuilding page (c) Copyright 2000 The Pumping Station Discover a Groundbreaking New Fat-Loss Program That Can Actually ADD Muscle To Your Body While Burning Off Pounds of Fat... |
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| 1x10*, 1x6, 1x4 Cable Lateral Raises 1x10*, 1x8, 1x8 Triceps Sets & Reps Triceps Pressdowns (v-bar) 1x25*, 1x12*, 1x10 Skull Crushers 1x10*, 1x6, 1x4 Tricep Extensions 1x12, 1x10, 1x10 * Denotes warm-up set Tuesday - Day 2 Back Sets & counter Reps Deadlifts 1x10*, 1x8*, 1x6 T-Bar Rows 1x12*, 1x10*, 1x8 Bent Rows 1x12*, counter 1x10*, 1x8 Traps Sets & Reps D. Bell Shrugs 1x12-15*, 1x 10*, 1x6 Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8 * Denotes warm-up set Thursday - Day 4 NOTE: 5 minutes of counter light cardio before hand to warm up knees. Legs Sets & Reps Leg Extensions 1x25*, 1x15*, 1x12* Stiff Legged Deadlifts 1x15*, 1x12*, 1x10 Squats 1x12*, 1x10*, 1x6, 1x4 Leg Presses 1x12*, 1x10*, 1x8, 1x8 Leg Extensions 1x8, 1x8, 1x8 Hamstring Machine Curls 1x12*, 1x10, 1x10 Calf Raises 1x15*, 1x10, 1x10, 1x10 * Denotes warm-up set Friday - Day 5 Chest Sets & Reps Incline Bench Press 1x15*, 1x10, 1x8 Flat Bench Press 1x12*, 1x8, 1x6 D. |
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