January 2009 Workout

This is my January 2009 workout:

3-5 days per week. Revolving 3 workout routine (this means each workout is performed 1-2 times per week). The sets and reps are illustrated with each set's number of reps separated with a comma. Example of how sets and reps are listed... 3 sets of 10 reps would be shown as follows: 10,10,10.

Workout 1 (Legs):
Squat (Wide Stance) 8,8,6,6
Goodmorning (Straight Legs) 8,8,8
Leg Press 10,10,10
Leg Curl 10,10,10
Seated Calf Raise 15,12,10
Seated Leg Extension 10,10,10
Cable Abs 15,15,15

Workout 2 (Chest, Shoulders, Triceps):
Flat Barbell Bench Press 8,8,6,6
Standing Military Press 8,8,8
Reverse Grip Bench Press 8,8,8
Incline Dumbbell Press 10,10,10
Dumbbell Lateral Raise 10,10,10
Tricep Pushdown 10,10,10
Cable woodchoppers 10,10,10

Workout 3 (Biceps, Back):
Hammer Strength Rows (Horizontal Row Machine) 8,8,8
Fat Man Pull-up (Reverse Grip Bent-over rows) 10,10,10
Barbell Bicep Curl 8,8,6,6
Lat Pulldowns 10,10,10
Dumbbell Hammer Curl 10,10,10
Incline Chest Supported Rear Delts 10,10,10
Leg Raises 10,10,10

Questions? Email!