Wreckers33
Member
Posted Aug 18, 6:30 PM
i actually one on an old sunday new york post
if anyone else wants it,
Upper Body Day Circuit – performed three times
Bench press – 15 reps, 25 lb dumbbells
Pull downs – 15 reps, 70 lbs.
Upright row – 15 reps, 55 lbs.
Triceps push down – 15 reps, 60 lbs.
Biceps curl – 15 reps, 15 lb dumbbells
Wrist curl – 15 reps, 25 lbs
Lower Body Day
Smith machine squats – 15 reps, 135 lbs; 12 reps with 175 lbs; 10 reps with 195 lbs; 8 reps, 205 lbs. On heavier days, 12 reps, 175 lbs; 10 reps 225 lbs; 8 reps, 245 lbs.
Leg extension – 12 reps, 60 lbs; 10 reps, 70 lbs; 8 reps, 80 lbs.
Leg curls – 12 reps, 50 lbs; 10 reps, 60 lbs; 8 reps, 70 lbs.
On heavier days, add 10 pounds to each leg extension and leg curl set.
Aerobic and abdominal training
One mile run followed by 150 reps of a variety of abdominal exercises.
A quarter-mile run, 30 seconds rest.
Agility/plyometric work.
A quarter-mile run followed by another 150 reps of abdominal work.
More agility and plyometric work.
Another 150 reps of abdominal work.
One last quarter-mile run.
Cool down period consisting of 20 minutes on a stationary bike followed by a session of stretching.