Workout Log: 03/10/2010 (2-Stage Intensive Full-Body Workout)
Monday:
Bench press: 8 * 4
Squat on smith: 8 * 4
Pull-up: 10 * 4
Standing military press on smith: 8 * 4
Deadlift: 8 * 4 (drop-set)
Tuesday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Hip abduction (positive & negative): 20 * 3
Calf raise on leg press: 30 * 4
Wednesday:
Incline dumbbell press: 8 * 4
Parallel dipping: failure*4
Bend-over barbell row: 8 * 4
EZ bar upright row: 8 * 4
Leg press: 8 * 4
Thursday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Hip abduction (positive & negative): 20 * 3
Back raise on roman chair: 20 * 3
Friday:
Bench press: 8 * 4
Squat on smith: 8 * 4
Behind-the-neck barbell press: 8 * 4
Chin-up: 10*4
Stiff-legged deadlift: 8 * 4 (drop-set)
Saturday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Calf raise on leg press: 30 * 4
———————————————————————
Monday:
Stiff-legged deadlift: 8 * 4 (drop-set)
Iso-lateral row: 8 * 4
Pull-up: 10 * 4
Barbell curl: 8 * 4
Leg press: 8 * 4
Tuesday:
Incline dumbbell press: 8 * 4
Standing military press on smith: 8 * 4
Bend-over laterals: 8 * 4
Rope push down: 8 * 4
Incline diamond push-up: 20 * 5
Wednesday:
Cardio: 35 mins
(Superset)
*Sit-ups: 20 * 3
*Leg raise: 20 * 3
Hip abduction (positive & negative): 20 * 3
Calf raise on leg press: 30 * 4
Thursday:
Deadlift: 8 * 4 (drop-set)
Bend-over barbell row: 8 * 4
Squat on smith: 8 * 4
Chin-up: 10 * 4
Concentration curl: 8 * 4
Friday:
Incline bench press on smith: 8 * 4
Standing military press: 8 * 4
Iso-lateral press: 8 * 4
Push down (overhand & underhand): 8 * 4
Incline diamond push-up: 20 * 5
Saturday:
Cardio: 35 mins
(Superset)
*Sit-ups: 20 * 3
*Leg raise: 20 * 3
Hip abduction (positive & negative): 20 * 3
Back raise on roman chair: 20 * 3
