Doing the hard yards

Training routine February 2010

Cardio 7:30am 20min bike (interval training)

Mon - Upper Body 12am
Chest
- Dumbbell (DB) Flys 1min rest between sets
- 4 sets, 12, 10, 8, 6 reps
- Superset (SS) Flys x 12 reps with push-ups max

2min rest

Back
- Seated Row
- 4 sets, 12, 10, 8, 6 reps
- (SS) seated rows x 12 reps with bent over x 12 reps

2min rest

Shoulders
- Lateral Raises
- 4 sets, 12, 10, 8, 6 reps
- (SS) Lateral raises x 12 reps with DB Shrugs x 12 reps

2min rest

Biceps
- Barbell (BB) curls
- 4 sets, 12, 10, 8, 6 reps
- (SS) BB Curls x 12 reps with DB Concentration curls x 12 reps

2min rest

Triceps
- Tricep Kick backs
- 4 sets, 12, 10, 8, 6 reps
- (SS) Kick backs x 12 reps with Close grip push-ups x Max