My workout program for the gym: Monday: Excersize - sets - times - rest between each excersize in seconds Lat pulldowns - 6/8/120 Incline bench press - 4/8/120 A1 DB flyes for chest - 2/10/60 A2 Arnold Press - 2/10/60 B1 Lateral Raises 2/10/60 B2 Triceps push&pulldown 2/12x3/60 C2 Biceps Curls 3/10/60 C3 Skullcrusher 3/10/60 D1 AB bench crunches 2/20/60 D2 Hanging knee raises 2/50/60 D3 Kettlebell AB turns 2/50/60
Tuesday Deadlift 3/4-6/180 Leg Curls 4/6/180 Squats 2/6/180 Calf Raises 3/8/180 + Killer AB workout: A1 Crunches + weight - 8x A2 Crunches + 1/2 weight - 8x A3 Bycicles + 1/2 weight - max A4 Crunches - max A5 Bycicles - max A6 Planks - max Repeat 5 times/Rest after filling all excersizes 3 minutes
Thursday A1 Bench Press 4/6/120 A2 Barbell row for back 4/6/120 B1 Shoulder press 3/8/120 B2 Chin-up's 4/6/120 Parallel Bar Dips 3/6-8/120 Shrugs 2/8/120 C1 AB bench crunches 2/20/60 C2 Hanging knee raises 2/50/60 C3 Kettlebell AB turns 2/50/60
