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<blockquote data-quote="TiQuinn" data-source="post: 9733977" data-attributes="member: 4871"><p>Just for listing out the deets, here's my full regimen:</p><p></p><p>Day 1: Upper Body (all 3 to 4 sets, ranging from 8 to 12 reps)</p><ul> <li data-xf-list-type="ul">Dumbell Incline Bench Press</li> <li data-xf-list-type="ul">Seated Row</li> <li data-xf-list-type="ul">Fly Machine</li> <li data-xf-list-type="ul">Tricep Extensions</li> <li data-xf-list-type="ul">Dumbbell Snatches</li> <li data-xf-list-type="ul">Preacher Curls</li> <li data-xf-list-type="ul">Ab Crunches (machine)</li> </ul><p>Day 2: Lower Body</p><ul> <li data-xf-list-type="ul">Barbell Squats or Leg Press Machine</li> <li data-xf-list-type="ul">Seated Leg Curls</li> <li data-xf-list-type="ul">Seated Calf Raises</li> <li data-xf-list-type="ul">Adductor Machine</li> <li data-xf-list-type="ul">Abductor Machine</li> <li data-xf-list-type="ul">Reverse Ab Crunches (bench)</li> </ul><p>Day 3: Cardio (Stairmaster or Treadmill at full incline, walking speed)</p><p></p><p>Day 4: Upper Body</p><ul> <li data-xf-list-type="ul">Bent Over Rows or Dumbbell Rows</li> <li data-xf-list-type="ul">Dumbell Incline Bench Press</li> <li data-xf-list-type="ul">Lat Pulldowns</li> <li data-xf-list-type="ul">Overhead Lu Press or Dumbbell Side Raises</li> <li data-xf-list-type="ul">Tricep Extensions</li> <li data-xf-list-type="ul">Cable Oblique Twists</li> <li data-xf-list-type="ul">Ab Crunches (machine)</li> </ul><p>Day 5: Lower Body</p><ul> <li data-xf-list-type="ul">Dumbbell RDLs</li> <li data-xf-list-type="ul">Barbell Hip Thrusters (Smith Machine)</li> <li data-xf-list-type="ul">Barbell Calf Raises (Smith Machine)</li> <li data-xf-list-type="ul">Seated Leg Extensions</li> <li data-xf-list-type="ul">Seated Leg Curls</li> <li data-xf-list-type="ul">Reverse Ab Crunches (bench)</li> </ul><p>Day 6: More Cardio (Whatever I didn't do that last time)</p><p></p><p>My focus is to not to lift especially heavy, have enough in the tank that the last set is a struggle (1 to 2 reps left), and focus more on consistency and having enough energy to make the next lift. If I get bored with a particular exercise, want to try to something new, I'll slot it in as a replacement for a similar lift.</p></blockquote><p></p>
[QUOTE="TiQuinn, post: 9733977, member: 4871"] Just for listing out the deets, here's my full regimen: Day 1: Upper Body (all 3 to 4 sets, ranging from 8 to 12 reps) [LIST] [*]Dumbell Incline Bench Press [*]Seated Row [*]Fly Machine [*]Tricep Extensions [*]Dumbbell Snatches [*]Preacher Curls [*]Ab Crunches (machine) [/LIST] Day 2: Lower Body [LIST] [*]Barbell Squats or Leg Press Machine [*]Seated Leg Curls [*]Seated Calf Raises [*]Adductor Machine [*]Abductor Machine [*]Reverse Ab Crunches (bench) [/LIST] Day 3: Cardio (Stairmaster or Treadmill at full incline, walking speed) Day 4: Upper Body [LIST] [*]Bent Over Rows or Dumbbell Rows [*]Dumbell Incline Bench Press [*]Lat Pulldowns [*]Overhead Lu Press or Dumbbell Side Raises [*]Tricep Extensions [*]Cable Oblique Twists [*]Ab Crunches (machine) [/LIST] Day 5: Lower Body [LIST] [*]Dumbbell RDLs [*]Barbell Hip Thrusters (Smith Machine) [*]Barbell Calf Raises (Smith Machine) [*]Seated Leg Extensions [*]Seated Leg Curls [*]Reverse Ab Crunches (bench) [/LIST] Day 6: More Cardio (Whatever I didn't do that last time) My focus is to not to lift especially heavy, have enough in the tank that the last set is a struggle (1 to 2 reps left), and focus more on consistency and having enough energy to make the next lift. If I get bored with a particular exercise, want to try to something new, I'll slot it in as a replacement for a similar lift. [/QUOTE]
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