Incline bench press — 3 warmup sets, then 3 x 6 - 8 reps Dumbbel fly — 3 work sets, 10 reps Close grip bench press 3 work sets of 8 - 10 reps Dips — 2 sets, 8
reps hanging leg raises — 3 sets of 10 reps
Not exact matches
For
leg lifts, put the can into one of your old purses, and
hang the purse around your child's ankle and have him do
reps while sitting in a tall chair or on the kitchen counter.
Doing 20
reps and three - minute planks won't be as effective as lower
reps.. For an amazing midsection, you also need to do harder exercises such as
hanging leg raises and L - sits.
Because my body has now adapted to my abs training and are now so strong that I can now do hundreds of
reps even when done as circuits, I have now changed my abs training to 3 sets of 10
reps each of the 3 kings of abs exercises which are the dragon flag, the full ab roll out and the full
hanging leg raise.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or
hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or
hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10
hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second
rep for each of the 4 ways TIPS for using this program in your weight lifting routines: